Effective and last updated: July 23, 2026
General education only
FitnessNutritionPro provides general fitness and nutrition education. Nothing on the site is medical advice, medical nutrition therapy, diagnosis, treatment, a cure, a prescription or a substitute for care from an appropriately qualified professional.
Calculator limitations
BMR, maintenance calories, calorie ranges and macronutrient values are estimates derived from population equations and self-selected activity assumptions. Individual needs may differ substantially. A result cannot account for medical history, laboratory results, medications, body composition, menstrual status, metabolic adaptation, food access or all aspects of training.
People who need individual guidance
The calculator may not be appropriate for:
- people under 18;
- pregnancy or breastfeeding;
- people with an eating disorder or history of disordered eating;
- people with a medical condition affecting nutrition, metabolism, digestion or fluid balance;
- people taking medication that affects weight, appetite, blood glucose or fluid balance;
- people with unexplained weight loss or gain; and
- athletes considering rapid weight-cutting or extreme restriction.
Seek a registered dietitian, physician or other appropriately qualified professional with relevant scope and experience.
Eating disorders and low energy availability
Calorie or macro tracking can be unhelpful or harmful for some people. Stop using the calculator and seek qualified support if it contributes to obsessive checking, fear of food, bingeing, purging, compensatory exercise or significant distress.
Persistent fatigue, recurrent injury, menstrual changes, reduced libido, worsening performance, dizziness or frequent illness may require professional assessment. A calculator cannot diagnose relative energy deficiency in sport or any other condition.
Food allergies and dietary filters
Dietary tags and examples are informational. They cannot guarantee that a product, restaurant, kitchen or manufacturing process is free from an allergen or cross-contamination. Verify ingredients and preparation directly.
Exercise, hydration and supplements
Exercise and hydration carry context-specific risks. Weather, altitude, health, sweat rate and event duration matter. Both insufficient and excessive fluid intake can be harmful. Supplements may contain active, interacting, contaminated or prohibited substances. Qualified advice and independent sport certification may be appropriate.
No guaranteed result
No outcome is guaranteed. Weight, body composition, performance and recovery respond differently between individuals and over time. Use the Methodology page to understand assumptions and limitations before using an estimate.