Nutrition Calculator
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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
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