What This Tool Does
Nutrition Needs Calculator estimates daily calories and macro distribution, then provides dietary fiber, water intake, and sodium limit guidance for fat loss, muscle gain, and everyday meal planning.
How to Use
- Select gender and enter age, height, and weight.
- Choose your goal and activity level.
- Select a protein strategy and click "Update nutrition plan".
- Review calories, macro ratio bars, and additional nutrition guidance.
Calculation Logic
- BMR is estimated with the Mifflin-St Jeor formula and protected by a minimum baseline.
- TDEE is calculated from activity factor, then adjusted by goal.
- Protein and fat minimums are prioritized, and carbs fill the remaining calories.
- Fiber uses 14g per 1000kcal and water uses 30-35ml per kg.
Reading Results
- Daily calorie target helps set your overall meal framework.
- Protein, carbs, and fat bars show macro balance at a glance.
- Fiber and water guidance can be used as practical daily minimum targets.
Notes
- Results are general references and not medical diagnosis or prescription.
- For pregnancy, chronic conditions, adolescents, or heavy training, seek professional advice.
- All calculations run locally in your browser and no input data is uploaded.