How are target calories determined?

The app calculates BMR via Mifflin–St Jeor, multiplies by activity for TDEE, then adjusts calories based on your goal and deadline. Weekly weight change is clamped to safe ranges (~0.5–1.0% loss or ~0.25–0.5% gain per week) to keep plans realistic.

Do macros change with diet selection?

Yes. Each preset enforces different macro rules: High-Protein ensures ≥2.2 g/kg and ~30–40% kcal from protein; Low-Fat targets ~20% kcal from fat; Low-Carb caps carbs at ≤25% of kcal; Keto caps carbs at ≤30 g/day or ≤10% kcal with moderate protein. The remaining calories are distributed accordingly.

Does it support intermittent fasting?

Yes. Enable Intermittent Fasting to condense meals into an 8-hour window and see a security note. Macros and daily totals stay the same; only the schedule presentation shifts.

Will I be warned about unrealistic goals?

If your date implies an unsafe weekly pace (for loss or gain), a red alert shows the implied pace and the safer pace the app uses. Targets are automatically clamped to safer rates.

Is hydration guidance included?

Yes. Baseline hydration is ~30–35 mL/kg/day, with electrolytes recommended when sweating heavily.

Nutrition Calculator – Free Online Tool To Track Calories & Macros

Nutrition calculator

Create your personalized nutrition plan based on your goals, body metrics, and lifestyle

Input Parameters

Sex

Female

Male

Goal

Lose Fat

Gain Mass

Maintain

Best fits for Goal: —

Body Metrics

Age (years)

Height (cm)

Weight (kg)

Goal weight (kg)

Goal date

Activity Level

Avg. training hours / day

Diet Preferences

Halal Compliant

About Default Diet

Balanced, flexible approach emphasizing minimally processed foods and adequate protein. Carbs and fats flex with training and preference.

Benefits

Flexible and sustainable
Supports performance and recovery
Covers essential nutrients

Considerations

Requires portion awareness
Quality can drift without planning

Protein intake

Protein (g/kg)

Protein & macro tips: Daily protein 1.6–2.2 g/kg. Per meal ~0.25–0.5 g/kg every 3–5 h. Keep fat ≥0.6 g/kg.

Intermittent Fasting

Condense meals into an 8-hour eating window

Nutrition Plan

Unrealistic pace. Your deadline implies ~— kg/week. Safe range used: ~— kg/week. Adjust your goal date or target weight.

BMR

TDEE

Target Calories

Goal Progress

Start: —

End: —

Goal: — kg

Calculate your plan to see weekly pace and projection.

Macronutrients

Macro	Grams	Kcal	Share

Protein	0 g	0	0%
Carbs	0 g	0	0%
Fat	0 g	0	0%

Hydration

—

Food Recommendations

Selected Diet: Default

Use plenty of

Avoid / limit

Sample Day —

Meals per day

Tips: 2–3 meals work for IF or packed days. 3–4 suits most people. 4–5 helps heavy training or if smaller meals feel better.

General example — Portions automatically adjusted to match your target calories and macros | Meals/day: 4

Meal	Food	kcal	Protein	Carbs	Fat
Daily Totals		0	0g	0g	0g

Smiling nutrition coach holding a fresh salad

Bowl of fresh salad with tomatoes and spinach

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Input Parameters

About Default Diet

Benefits

Considerations

Protein intake

Intermittent Fasting

Nutrition Plan

Goal Progress

Macronutrients

Hydration

Intermittent Fasting Security Note

Food Recommendations

Sample Day —

A Trusted Nutritionist, On Your Side.

Personalized nutrition plans, habits that stick, results you can measure. Personalized plans. Habits that stick. Measurable results.