Nutrition Calculator
Calculate your daily macronutrient needs based on age, gender, weight, height, activity level, and goal.
Published by:
isCalculator Editorial Team
Was this calculator helpful?
How to use this tool?
How to Use the Nutrition Calculator
- Enter your details: Fill in your gender, age (1–120 years), height in centimeters (50–250 cm), and weight in kilograms (1–500 kg). All values must be in metric units.
- Select your activity level: Choose the option that best matches your weekly exercise routine (from Sedentary to Extra active).
- Choose your goal: Pick "Maintain weight", "Lose weight" (creates a 500 kcal deficit), or "Gain weight" (adds a 500 kcal surplus).
- Click "Calculate": Press the blue button to see your results.
- Read the results: Your daily calorie needs appear in large text, followed by a macronutrient breakdown (protein, fat, carbs in grams). A formula breakdown shows the BMR, TDEE, and goal adjustment.
Tip: If you see an error, check that all fields are filled with valid numbers within the allowed ranges.
Previous Results
| Result | Inputs | Date |
|---|
Frequently Asked Questions
BMR is calculated using the Mifflin-St Jeor equation: For men: 10 x weight (kg) + 6.25 x height (cm) - 5 x age (y) + 5; For women: 10 x weight (kg) + 6.25 x height (cm) - 5 x age (y) - 161.
Sedentary: little or no exercise; Lightly active: 1-3 days/week; Moderately active: 3-5 days/week; Very active: 6-7 days/week; Extra active: very hard exercise or physical job.
The calculator uses a moderate split: 30% protein, 25% fat, and 45% carbs, adjusted for your calorie goal.
