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Advanced Nutrition Calculator
Calculate your daily calorie needs, macronutrients, BMI, BMR, and TDEE with precision. Professional nutrition planning for weight loss, muscle gain, and healthy living.
Powered by PrezioYour Personalized Results
BMI
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Body Mass Index
BMR
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Basal Metabolic Rate (kcal/day)
TDEE
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Total Daily Energy (kcal/day)
Target Calories
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Daily Calorie Goal (kcal/day)
Daily Macronutrients Breakdown
📚 Understanding Your Nutrition Metrics
What is BMI (Body Mass Index)?
BMI is a measure of body fat based on height and weight that applies to adult men and women. It's calculated by dividing your weight in kilograms by your height in meters squared. While BMI is a useful screening tool, it doesn't directly measure body fat percentage and may not be accurate for athletes or those with high muscle mass.
BMI Categories: Underweight (<18.5) | Normal (18.5-24.9) | Overweight (25-29.9) | Obese (≥30)
What is BMR (Basal Metabolic Rate)?
BMR represents the number of calories your body burns at rest to maintain vital functions like breathing, circulation, and cell production. This is the minimum amount of energy your body needs to survive if you were to rest all day. Our calculator uses the Mifflin-St Jeor equation, which is considered one of the most accurate formulas for estimating BMR.
What is TDEE (Total Daily Energy Expenditure)?
TDEE is the total number of calories you burn in a day, including all activities. It's calculated by multiplying your BMR by an activity factor that accounts for your exercise and daily movement. Understanding your TDEE is crucial for setting appropriate calorie goals for weight loss, maintenance, or muscle gain.
Understanding Macronutrients
Macronutrients are the nutrients your body needs in large amounts for energy and proper function:
- Protein: Essential for muscle repair, growth, and maintenance. Recommended at 1.6-2.2g per kg of body weight for muscle building, or 1.2-1.6g for general health and weight loss.
- Carbohydrates: Your body's primary energy source. The amount varies based on your activity level and goals, typically 40-50% of total calories.
- Fats: Important for hormone production, nutrient absorption, and cell health. Generally 20-30% of total calories from healthy fat sources.
How to Use This Calculator for Your Goals
For Weight Loss: The calculator creates a calorie deficit (typically 300-500 calories below TDEE) while maintaining adequate protein to preserve muscle mass. Aim for 0.5-1kg weight loss per week for sustainable results.
For Muscle Gain: A calorie surplus (200-300 calories above TDEE) combined with higher protein intake supports muscle growth when paired with resistance training. Expect 0.25-0.5kg gain per week.
For Maintenance: Eating at your TDEE maintains your current weight while ensuring you get proper nutrition for your activity level.
❓ Frequently Asked Questions
How accurate is this nutrition calculator?
This calculator uses scientifically validated formulas (Mifflin-St Jeor equation for BMR) and provides estimates based on your input. Individual results may vary by 5-10% due to factors like genetics, body composition, and metabolic adaptation. For precise measurements, consult with a registered dietitian or use metabolic testing.
Should I eat the exact number of calories calculated?
The calculated calories serve as a starting point. Monitor your progress for 2-3 weeks and adjust based on results. If you're not seeing expected changes, adjust your intake by 100-200 calories and reassess. Individual metabolism can vary significantly.
How important is macro distribution for my goals?
Very important! Adequate protein prevents muscle loss during weight loss and supports growth during bulking. Carbohydrates fuel workouts and recovery, while fats support hormone production. The calculator provides optimal ratios based on your goal, but you can adjust ±5-10% based on personal preference and performance.
Can I use this calculator if I'm pregnant or have medical conditions?
This calculator is designed for general adult population. If you're pregnant, breastfeeding, have diabetes, thyroid disorders, or other medical conditions, please consult healthcare professionals for personalized nutrition guidance. Your needs may be significantly different from standard calculations.
How often should I recalculate my nutrition needs?
Recalculate every 5-10 pounds (2-4 kg) of weight change, when your activity level changes significantly, or every 4-6 weeks. As you lose or gain weight, your calorie needs change, so regular updates ensure continued progress toward your goals.
What's the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the calories burned at complete rest just to keep your body functioning. TDEE (Total Daily Energy Expenditure) includes BMR plus all calories burned through activity, exercise, and digestion. TDEE is always higher than BMR and represents your total daily calorie burn.
Why is my BMI high even though I'm muscular?
BMI doesn't distinguish between muscle and fat mass. Athletes and bodybuilders often have "overweight" or "obese" BMI readings despite having low body fat. Consider additional metrics like body fat percentage, waist-to-hip ratio, or consult a fitness professional for a more comprehensive assessment.