Nutrition Calculator
Calculate your daily calorie needs and macros instantly
25 years
1080
170 cm
100 cm220 cm
70 kg
30 kg200 kg
Daily Calorie Target
2,546
kcal / day
Your BMI: 24.2(Normal Weight)
BMR (Base)
1,643 kcal
TDEE (With Activity)
2,546 kcal
Macro Split
Protein
127g
1.8g/kg
Carbs
318g
50%
Fats
85g
30%
Daily Habits & Targets
Water
2.3L
minimum / day
Fiber
36g
minimum / day
Protein Timing Strategy
4 meals with ~32g protein each
To maximize muscle protein synthesis
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About Nutrition Calculator
This calculator uses the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR), then applies activity multipliers to calculate your Total Daily Energy Expenditure (TDEE).
Sign in to save profiles for yourself and family members, and track your nutrition goals over time.
Disclaimer: This tool is for educational purposes only and does not constitute medical advice. Please consult a healthcare professional before making significant dietary changes.