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Enter age, height, weight, equation profile, activity and training goal. Values stay in your browser.
Evidence-aware · practical · personalisable
Nutrition built around your goal.
Estimate your calorie and macronutrient needs, understand the reasoning, and turn the numbers into practical choices for training and everyday life.
Free to use. No account. Calculator inputs are not stored.
Example daily estimate
2,420kcalProtein
160 gCarbohydrate
290 gFat
69 gYour result includes a range—not a false promise of precision.
Recognized equationTransparent methodSafety guardrailsDietary filters
How it works
From estimate to useful action
The number is only the beginning. We show what shaped it and how to assess it in real life.
See the estimate
Get BMR, maintenance, a sensible calorie range and a goal-aligned macro split with plain-language reasoning.
Learn and adjust
Use goal and sport guides, then compare several weeks of progress before making a small adjustment.
Popular goals
A strategy for the outcome you want
Each guide covers calorie direction, macro priorities, meal timing, food examples, substitutions and progress checks.
Gradual progress
Weight loss
Use a modest energy deficit while protecting protein intake, food quality, training and recovery.
Explore goalPreserve lean tissue
Fat loss
Pair a controlled calorie deficit with resistance training and adequate protein.
Explore goalBuild and reduce
Body recomposition
Support muscle gain while gradually reducing fat, with expectations matched to training history.
Explore goalTrain, fuel, recover
Muscle gain
Combine progressive resistance training with sufficient energy, protein and recovery.
Explore goalA controlled surplus
Lean bulking
Pursue slow muscle-focused weight gain with a modest, monitored calorie surplus.
Explore goalAdd energy practically
General weight gain
Increase energy intake gradually with nutritious, convenient foods and appropriate training.
Explore goalMacro calculator
Useful numbers, with the uncertainty left in.
We use the Mifflin–St Jeor BMR equation, a documented activity multiplier and goal-specific ranges. When an aggressive target crosses a safety boundary, the calculator warns instead of quietly printing it.
Sports nutrition
Fuel the session in front of you
Practical considerations for training, recovery, hydration and competition—organized to expand as new sports and events are added.
Running
General running nutrition
Match food and fluid to the distance, intensity, weather and turnaround between runs.
View nutrition guideRunning · 42.2 kilometres
Marathon nutrition
Build a thoroughly rehearsed carbohydrate, hydration and race-morning plan.
View nutrition guideEndurance
Cycling nutrition
Scale carbohydrate and hydration to ride duration, intensity, elevation and weather.
View nutrition guideLearn the why
Better decisions start with better context
Short, careful guides explain the concepts behind calorie and macro targets without turning uncertainty into hype.
Nutrition basics · 6 min read
What are macronutrients?
A practical introduction to protein, carbohydrate and fat—and why each matters.
Read guideNutrition basics · 7 min read
Calories versus food quality
Why energy balance and food quality answer different—and equally useful—questions.
Read guidePerformance · 8 min read
Protein and muscle recovery
How total protein, meal distribution and training work together.
Read guideClear answers
Questions worth asking
Start with the essentials, or browse the complete FAQ for calculator, safety and dietary-preference guidance.
Top questions
Are calculator results exact?
No. The result is an evidence-informed starting estimate. Activity categories, individual physiology and food tracking all add uncertainty, so progress trends should guide gradual adjustments.
Does FitnessNutritionPro create medical diets?
No. The site provides general adult education only. It does not diagnose conditions, prescribe treatment or replace an appropriately qualified healthcare professional.
Do you store my calculator information?
No. The MVP calculates in your browser and does not save or transmit the values you enter.
Can I filter examples for dietary preferences?
Yes. Goal and sport pages support omnivore, vegetarian, vegan, dairy-free and gluten-free filters. Always verify ingredients and cross-contamination for allergies.
Ready for a starting point?
Build your estimate in a few minutes.
Get a transparent result, print it, and connect it to a practical nutrition goal guide.