Nutrition Calculator

Basic Parameters

Your body inputs. Calculated privately in your browser.

A smart scale or gym calipers are accurate enough

Activity and Goals

Daily movement and target pace.

Leave at 0.1 if unsure

15–20% is steady and sustainable

Calculation Results

Calculate daily calorie, protein, fat, and carbohydrate requirements

How does the macro calculator work?

The calculator estimates calorie and macronutrient needs from body composition, activity level, and goals.

Basic calculation principles

  • Basal metabolic rate (BMR) - calculated with the Katch-McArdle formula based on lean body mass
  • Daily calorie target - BMR multiplied by the activity factor, accounting for the thermic effect of food
  • Protein - 2.2g per kg of lean mass to preserve muscle
  • Fat - at least 25% of total calories for hormonal function
  • Carbohydrates - fill the remaining calories

Basic data

  • Sex - affects lean body mass estimation
  • Weight and height - used to determine overall body proportions
  • Body fat percentage - key parameter for lean mass calculation
  • Age - used in additional adjustments

Activity level

  • Sedentary (1.2) - office work, minimal movement
  • Light activity (1.375) - light exercise 1-3 times a week
  • Moderate activity (1.55) - moderate workouts 3-5 times a week
  • High activity (1.725) - intense training 6-7 times a week
  • Extreme activity (1.9) - very hard training, physical labor

Additional recommendations

The calculator also provides guidance on:

  • Fiber - 14g per 1000 calories for digestive health
  • Water - 35ml per kg of body weight plus an extra 0.5L
  • Salt - 50mg per kg of body weight to maintain electrolyte balance

Important notes

  • Results are estimates and may require individual adjustments
  • If you have any medical conditions, consult your doctor first
  • Body fat percentage is best measured with professional methods
  • Adapt the results to your own body response