Complete suite of nutrition calculators to optimize your diet and reach your health goals
Calculate your ideal carbohydrate intake based on your lifestyle, weight, and dietary goals.
Daily Recommended Intake:
0g
Percentage of Total Calories:
0%
This recommendation is based on your weight, activity level, and dietary goals.
For more precise calculations, consider using the TDEE Calculator alongside this tool.
What are carbohydrates? Carbohydrates are macronutrients that provide energy for your body, especially your brain and nervous system. They're found in foods like grains, fruits, vegetables, and legumes.
Calculation Formula: Your carbohydrate needs are calculated based on your total caloric needs and the percentage allocated to carbohydrates based on your dietary goal. Each gram of carbohydrate provides 4 calories.
Formula: Daily Carb Needs (g) = (TDEE × Carb Percentage) ÷ 4
Recommended carbohydrate intake by goal:
Calculate your daily energy requirements based on age, weight, height, and activity level.
Basal Metabolic Rate (BMR):
0 calories/day
Total Daily Energy Expenditure (TDEE):
0 calories/day
Recommended Daily Intake:
0 calories/day
This recommendation is based on your age, gender, height, weight, activity level, and goal.
For detailed macro nutrient distribution, check our Macro Distribution Calculator.
What are calories? Calories are units of energy that your body uses for all functions, from breathing to running. The amount you need depends on many factors including age, gender, body composition, and activity level.
Calculation Formulas: This calculator uses the Mifflin-St Jeor equation, which is considered one of the most accurate equations for calculating BMR.
Mifflin-St Jeor Equation:
Total Daily Energy Expenditure (TDEE):
TDEE = BMR × Activity Factor
Calorie Goals:
Your BMR represents the minimum energy needed to keep your body functioning, including breathing and keeping your heart beating. Your TDEE includes additional energy expended during daily activities and exercise.
Find the optimal balance of carbs, protein, and fat for your dietary needs.
These macros are based on your daily calorie target and selected diet type.
For calculating your ideal carbohydrate needs specifically, use our Carbohydrate Calculator.
What are macronutrients? Macronutrients (macros) are the three main nutrients your body needs in large amounts: carbohydrates, proteins, and fats. Each provides energy but serves different functions in the body.
Calculation Formula: Macro distribution is calculated based on your total daily calorie target and the percentage allocated to each macronutrient.
Formula:
Note: Carbs and protein provide 4 calories per gram, while fat provides 9 calories per gram.
Common Macro Distributions:
Each macronutrient plays a vital role in the body:
Calculate your Basal Metabolic Rate - the energy needed to maintain basic bodily functions.
Your BMR is:
0 calories/day
To maintain your current weight with:
BMR is the number of calories your body needs while resting for 24 hours. It represents the minimum amount of energy needed to keep your body functioning, including breathing and blood circulation.
For your total daily calorie needs including activity, use our TDEE Calculator.
What is Basal Metabolic Rate (BMR)? BMR represents the minimum number of calories your body needs to support essential functions like breathing, circulation, and cell production while at complete rest.
Calculation Formulas: This calculator offers three different formulas for calculating BMR:
Mifflin-St Jeor Equation:
Harris-Benedict Equation:
Katch-McArdle Formula (uses lean body mass):
Factors that affect your BMR:
Determine your Total Daily Energy Expenditure including activity factors.
Your BMR is:
0 calories/day
This is your basal metabolic rate - the energy needed for basic functions at rest.
Your TDEE is:
0 calories/day
This is your total energy expenditure including activity level.
Daily calorie targets:
To determine the optimal macronutrient distribution for your calorie target, use our Macro Distribution Calculator.
What is Total Daily Energy Expenditure (TDEE)? TDEE is the total number of calories your body burns in 24 hours, including basic functions (BMR) plus all activities from washing dishes to working out.
Calculation Process: TDEE is calculated by multiplying your BMR by an activity factor based on your typical level of physical activity.
Formula: TDEE = BMR × Activity Factor
Activity Factors:
Components of TDEE:
Using your TDEE: Once you know your TDEE, you can adjust your calorie intake based on your goals:
A calorie deficit or surplus of approximately 500-1000 calories per day will result in about 0.5-1kg (1-2lbs) of weight change per week.
Find your optimal protein intake based on weight, activity level, and goals.
Recommended daily intake:
0g
Range: 0g - 0g
This is equivalent to approximately:
Chicken Breast
0g
Eggs
0
Fish (Salmon)
0g
Tofu
0g
Percentage of daily calories (assuming 2000 calorie diet):
0%
For a complete macro distribution plan including carbs and fats, use our Macro Distribution Calculator.
What is protein? Protein is a macronutrient essential for building and repairing tissues, producing enzymes and hormones, and supporting immune function. It's made up of amino acids, some of which your body can't produce on its own.
Calculation Guidelines: Protein requirements vary based on weight, activity level, and goals. This calculator uses evidence-based recommendations:
General Guidelines (grams of protein per kg of body weight):
Benefits of adequate protein intake:
Protein timing and distribution:
Research suggests spreading protein intake throughout the day in 3-5 meals containing 20-40g of protein each may be optimal for muscle protein synthesis, especially for athletes and those looking to build or preserve muscle mass.