Calculator Inputs
The page stays single-column overall, while the form uses 3 columns on large screens, 2 on smaller screens, and 1 on mobile.
Example Data Table
| Profile | Goal | Calories | Protein | Carbs | Fats |
|---|---|---|---|---|---|
| 75 kg, moderate training, 175 cm | Maintain | 2,520 kcal | 150 g | 315 g | 70 g |
| 68 kg, active training, 168 cm | Fat loss | 1,980 kcal | 150 g | 190 g | 60 g |
| 82 kg, athlete level, 180 cm | Lean gain | 3,140 kcal | 180 g | 405 g | 80 g |
Formula Used
1) Mifflin-St Jeor BMR
Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
2) Katch-McArdle BMR
Lean Mass = weight × (1 − body fat % / 100)
BMR = 370 + 21.6 × lean mass(kg)
3) TDEE
TDEE = BMR × activity multiplier
4) Goal Calories
Fat loss or lean gain uses the weekly pace estimate:
Daily adjustment = weekly rate × 7700 / 7
Recomposition uses a small five percent reduction.
5) Macronutrients
Protein grams = reference weight × protein factor
Fat grams = target calories × fat % ÷ 9
Carb grams = remaining calories ÷ 4
6) Calorie Values
Protein = 4 kcal/g, Carbohydrates = 4 kcal/g, Fat = 9 kcal/g.
How to Use This Calculator
- Enter age, sex, body weight, and height.
- Choose metric or imperial units before entering measurements.
- Add body fat percentage if you want lean-mass calculations.
- Select an activity multiplier that matches your real training load.
- Choose a goal such as fat loss, maintenance, lean gain, or recomp.
- Set a weekly pace or enter manual calories for custom planning.
- Pick whether protein uses total body weight or lean mass.
- Adjust protein factor, fat percentage, and meals per day.
- Press the calculate button to show results above the form.
- Use the CSV and PDF buttons to export the finished plan.
Frequently Asked Questions
1) Which formula should I choose?
Use Auto if you want the calculator to decide. It selects Katch-McArdle when body fat is available, otherwise it uses Mifflin-St Jeor. Katch is often more useful when lean mass is known.
2) What protein factor works best?
Many active adults do well between 1.6 and 2.2 grams per kilogram. Use the higher end during fat loss, very hard training, or when you want extra support for muscle retention.
3) Why are carbohydrates calculated last?
Protein is set first for recovery and muscle support. Fat is then allocated for hormones and satiety. Carbohydrates receive the remaining calories, making the final plan easier to tailor around training demands.
4) Can I use manual calories?
Yes. Manual calories override the automatic target. This is useful when a coach, dietitian, or lab-based test has already given you a daily calorie goal.
5) Is BMI enough for nutrition planning?
No. BMI is a broad screening measure. It does not separate muscle from fat, so the calculator also considers activity, body fat, goal pace, and macro settings for a better estimate.
6) What does recomposition mean here?
Recomposition aims to improve body composition while keeping calories near maintenance. This calculator applies a small reduction and keeps protein high, which can suit beginners or people returning to structured training.
7) How accurate are the numbers?
They are planning estimates, not medical prescriptions. Track body weight, gym performance, hunger, and recovery for two to three weeks, then adjust calories or macro ratios based on real outcomes.
8) When should I update my macros?
Update macros after a noticeable body weight change, a new training phase, or a lifestyle shift. Rechecking every few weeks keeps the plan aligned with your current energy needs and goals.