Nutrient Numbers

Your calories and macros, with the working shown.

Enter a few details and get a daily calorie target plus protein, fat, and carbohydrate in grams, each with the reason behind it. Everything is worked out on your device; nothing you type is sent anywhere.

For adults 18 and over. Not for use during pregnancy or breastfeeding, when energy needs are higher.

Units

US (lb, ft)Metric (kg, cm)

Sex

FemaleMale

Age

years

Weight

Height

Feet

Inches

Body fat (optional)

If you know it from a scan or calipers, we use it for a more personal estimate. An estimate that is off carries straight into the result.

How active are you?

Mostly sittingDesk work, little planned exercise.Lightly activeLight exercise or sport 1 to 3 days a week, or on your feet part of the day.Moderately activeModerate exercise 3 to 5 days a week.Very activeHard training 6 to 7 days a week, or a job that keeps you moving.Extremely activeHard training twice a day, or heavy physical work plus training.

Goal

Lose fatMaintainBuild muscle

Pace

GentleSteadyFaster

About 0.75% of your weight a week.

Goal weight (optional)

With more than 45 lb (20.4 kg) to lose, protein is based on your goal weight plus 45 lb. You can also compare a second calorie route.

How long have you been eating in a calorie deficit?

Not nowUnder 3 months3 months or more

Fuel preference

More carbsFat 20% of calories, carbohydrate gets the most.BalancedFat 30% of calories.More fatFat 40% of calories.Higher fatFat 50% of calories.KetogenicAbout 30 g of net carbohydrate a day; fat supplies most of the rest.

If your blood sugar is high, a lower-carb split may be better. Numbers set from your lab results are available with coaching.

Your results

Add your sex, age, height, weight, and activity level to see your numbers.

These are general estimates for healthy adults, not medical advice.

Nutrient Numbers by Nutrient Health and Fitness