Nutrition Calculator

Our calculator uses scientifically-validated formulas and evidence-based nutrition guidelines to create your personalized targets. We start by calculating your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor Equation - widely recognized as the gold standard for estimating the calories your body needs at rest. We then calculate your Active Metabolic Rate (AMR) by applying scientifically-established activity multipliers based on your lifestyle, ensuring your targets reflect your actual daily energy expenditure.

Based on your goals, we make sustainable calorie adjustments - creating a moderate deficit for weight loss that preserves muscle mass, maintaining your current expenditure, or adding a controlled surplus for muscle gain. We always ensure your targets never drop below your BMR for metabolic health and safety.

Protein is optimized based on your body weight and goals, following research-backed recommendations for muscle maintenance, recovery, and growth. Higher protein intake also supports satiety, making it easier to stick to your plan. We then distribute your remaining calories between carbohydrates and fats according to your chosen diet type - whether that's balanced, low carb, ketogenic, plant-based, or any other approach. We also include fiber recommendations, as adequate fiber intake is essential for digestive health, blood sugar management, and promoting satiety throughout the day.

All our calculations combine validated equations for energy expenditure with evidence-based macro distribution strategies, giving you targets that are backed by science and personalized to you.