Custom Nutrition Plan Calculator
Calculate your personalized daily nutrition needs with precise carb, protein, and fat tracking
Your Information
Your Nutrition Plan
Personalized Nutrition Planning Made Simple
Our Custom Nutrition Plan Calculator helps you determine the optimal balance of macronutrients - carbohydrates, proteins, and fats - for your specific body composition, activity level, and health goals. Whether you're aiming for weight loss, muscle gain, or maintaining your current physique, understanding your macronutrient needs is crucial for achieving results.
The calculator uses scientifically validated formulas to calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE), then creates a personalized nutrition plan based on your selected goals and protein preferences. Each plan provides precise gram measurements for all three macronutrients along with a visual breakdown of your daily nutritional distribution.
Tracking your macros is one of the most effective approaches to nutrition management, offering flexibility while ensuring you meet your body's requirements for optimal performance and health. Start your journey to better nutrition today with our comprehensive calculator.
Frequently Asked Questions
Our calculator uses the Mifflin-St Jeor equation, considered the most accurate for estimating basal metabolic rate (BMR). Combined with activity multipliers and scientifically validated macronutrient distribution ranges, it provides a highly reliable starting point for your nutrition planning.
Tracking macronutrients (carbs, protein, and fats) provides a more nuanced approach to nutrition than just counting calories. It ensures you're getting the right balance of nutrients for energy, muscle maintenance, hormone production, and overall health while working toward your specific fitness goals.
We recommend recalculating your nutrition plan every 4-6 weeks or whenever your weight changes by more than 5kg (11lbs). Significant changes in activity level or fitness goals also warrant recalculating your macros.
Absolutely! Our calculator includes specific adjustments for weight loss goals. When you select "Weight Loss" as your goal, the calculator creates a calorie deficit while maintaining optimal protein intake to preserve muscle mass during fat loss.