Daily Nutrition Needs Calculator
Use this calculator to estimate your daily calorie needs (Total Daily Energy Expenditure – TDEE) and a suggested macronutrient breakdown based on your personal data and activity level. This calculation uses the Mifflin-St Jeor equation for Basal Metabolic Rate (BMR).
kg
lbs
cm
inches
Sedentary (little to no exercise)
Lightly Active (light exercise/sports 1-3 days/week)
Moderately Active (moderate exercise/sports 3-5 days/week)
Very Active (hard exercise/sports 6-7 days/week)
Extra Active (very hard exercise/physical job)
Maintain Weight
Mild Weight Loss (0.25 kg/week)
Moderate Weight Loss (0.5 kg/week)
Extreme Weight Loss (1 kg/week)
Mild Weight Gain (0.25 kg/week)
Moderate Weight Gain (0.5 kg/week)
Extreme Weight Gain (1 kg/week)
Understanding Your Daily Nutrition Needs
Calculating your daily nutritional needs is a fundamental step towards achieving your health and fitness goals, whether it's weight loss, muscle gain, or simply maintaining a healthy lifestyle. This calculator provides an estimate of your Total Daily Energy Expenditure (TDEE) and a suggested macronutrient breakdown.
How It Works: The Mifflin-St Jeor Equation
Our calculator uses the widely recognized Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR). BMR is the number of calories your body burns at rest to perform basic life-sustaining functions like breathing, circulation, and cell production. It's considered more accurate than older formulas like the Harris-Benedict equation for many populations.
- For Men: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
- For Women: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161
From BMR to TDEE: Accounting for Activity
Your BMR only accounts for calories burned at rest. To get your Total Daily Energy Expenditure (TDEE), we multiply your BMR by an activity factor. This factor reflects how much energy you expend through daily activities and exercise:
- Sedentary (1.2): Little to no exercise, desk job.
- Lightly Active (1.375): Light exercise or sports 1-3 days per week.
- Moderately Active (1.55): Moderate exercise or sports 3-5 days per week.
- Very Active (1.725): Hard exercise or sports 6-7 days per week.
- Extra Active (1.9): Very hard exercise, a physical job, or training twice a day.
Adjusting for Your Goal
Once your TDEE is calculated, we adjust it based on your specific goal:
- Maintain Weight: Your TDEE is your target.
- Weight Loss: A calorie deficit is created. For example, a 500-calorie deficit typically leads to about 0.5 kg (1 lb) of weight loss per week.
- Weight Gain: A calorie surplus is created. For example, a 500-calorie surplus typically leads to about 0.5 kg (1 lb) of weight gain per week.
Macronutrient Breakdown
Macronutrients (protein, fats, and carbohydrates) are essential for energy and bodily functions. The calculator provides a common percentage-based breakdown, but these can be adjusted based on individual dietary preferences or specific athletic needs:
- Protein: Crucial for muscle repair and growth, satiety, and various bodily functions. (Approx. 4 calories per gram)
- Fats: Essential for hormone production, nutrient absorption, and energy. (Approx. 9 calories per gram)
- Carbohydrates: The body's primary source of energy, fueling daily activities and exercise. (Approx. 4 calories per gram)
Our calculator suggests a starting point of 25% Protein, 25% Fats, and 50% Carbohydrates. These percentages are a general guideline and can be customized.
Example Calculation:
Let's say we have a 30-year-old male, 175 cm tall, weighing 70 kg, moderately active, aiming to maintain weight.
- BMR Calculation (Male): (10 * 70) + (6.25 * 175) – (5 * 30) + 5 = 700 + 1093.75 – 150 + 5 = 1648.75 calories.
- TDEE Calculation (Moderately Active): 1648.75 * 1.55 = 2555.56 calories.
- Goal Adjustment (Maintain): TDEE remains 2555.56 calories.
- Macronutrient Breakdown (approx.):
- Protein (25%): 2555.56 * 0.25 = 638.89 calories / 4 kcal/g = 159.72 grams
- Fats (25%): 2555.56 * 0.25 = 638.89 calories / 9 kcal/g = 70.99 grams
- Carbohydrates (50%): 2555.56 * 0.50 = 1277.78 calories / 4 kcal/g = 319.44 grams
This individual would aim for approximately 2556 calories daily, with around 160g protein, 71g fat, and 319g carbohydrates.
Important Considerations:
This calculator provides an estimate. Individual needs can vary based on genetics, body composition, metabolic health, and specific training regimens. For personalized advice, always consult with a qualified healthcare professional or registered dietitian.