Nutrition Calculators

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Advanced Macro & TDEE Calculator

Calculate your maintenance calories and optimal nutrient split

Male Female
Sedentary (Office job, little exercise) Lightly Active (Exercise 1-3 days/week) Moderately Active (Exercise 3-5 days/week) Very Active (Exercise 6-7 days/week) Extra Active (Physical job or 2x daily training)
Maintain Weight Lose Weight (-500 cal) Gain Weight (+500 cal)

Daily Targets

0

Total Calories / Day

Protein 0g
Carbs 0g
Fats 0g

Understanding Your Nutritional Needs

This nutrition calculator uses the Mifflin-St Jeor Equation, considered the most accurate formula for calculating Basal Metabolic Rate (BMR). By identifying your Total Daily Energy Expenditure (TDEE), you can manipulate your caloric intake to lose fat, build muscle, or maintain your current physique.

The Components of Total Daily Energy Expenditure (TDEE)

  • BMR: The calories your body burns at rest just to keep organs functioning.
  • Thermic Effect of Activity: Calories burned through exercise and daily movement.
  • Thermic Effect of Food: Energy used to digest and process the nutrients you eat.

Macro Breakdown Explained

We calculate your macronutrients based on physiological needs:

  • Protein: Set at 2.0g per kilogram of body weight to support muscle preservation and recovery.
  • Fats: Set at 25% of total calorie intake to support hormonal health and vitamin absorption.
  • Carbohydrates: The remaining calories are allocated to carbs to fuel high-intensity performance and brain function.
function calculateNutrition() { var gender = document.getElementById("gender").value; var age = parseFloat(document.getElementById("age").value); var weight = parseFloat(document.getElementById("weight").value); var height = parseFloat(document.getElementById("height").value); var activity = parseFloat(document.getElementById("activity").value); var goal = document.getElementById("goal").value; if (isNaN(age) || isNaN(weight) || isNaN(height)) { alert("Please enter valid numbers for age, weight, and height."); return; } // Mifflin-St Jeor Equation var bmr; if (gender === "male") { bmr = (10 * weight) + (6.25 * height) – (5 * age) + 5; } else { bmr = (10 * weight) + (6.25 * height) – (5 * age) – 161; } // TDEE Calculation var tdee = bmr * activity; // Adjust for Goal var targetCals; if (goal === "cut") { targetCals = tdee – 500; } else if (goal === "bulk") { targetCals = tdee + 500; } else { targetCals = tdee; } // Macro Logic // 1. Protein: 2g per kg of weight var pGrams = weight * 2; var pCals = pGrams * 4; // 2. Fats: 25% of total calories var fCals = targetCals * 0.25; var fGrams = fCals / 9; // 3. Carbs: Remaining calories var cCals = targetCals – pCals – fCals; var cGrams = cCals / 4; // Safety check for very low calorie cuts if (cGrams < 0) cGrams = 0; // Update UI document.getElementById("targetCalories").innerText = Math.round(targetCals); document.getElementById("proteinGrams").innerText = Math.round(pGrams); document.getElementById("carbGrams").innerText = Math.round(cGrams); document.getElementById("fatGrams").innerText = Math.round(fGrams); document.getElementById("results-container").style.display = "block"; // Smooth scroll to results document.getElementById("results-container").scrollIntoView({ behavior: 'smooth', block: 'nearest' }); }

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