Daily Nutrition Target
All-in-one daily nutrition target: calories, macros, water, fiber, and micronutrient priorities by goal.
Inputs
Fill in the inputs and press Calculate to see your science-backed results.
How to use Daily Nutrition Target
All-in-one daily nutrition target: calories, macros, water, fiber, and micronutrient priorities by goal.
Choose measurements that describe your actual session or situation, confirm the units, then calculate. Read the result alongside its assumptions and use the tool again when your inputs change.
Inputs explained
Bodyweight (kg)
Enter a measured or estimated value (minimum 30) (maximum 200), using the unit indicated in the field label.
Height (cm)
Enter a measured or estimated value (minimum 140) (maximum 220), using the unit indicated in the field label.
Age
Enter a measured or estimated value (minimum 14) (maximum 100), using the unit indicated in the field label.
Sex
Choose the option that matches your context; available options include Male, Female.
Activity level
Choose the option that matches your context; available options include Sedentary, Light, Moderate.
Goal
Choose the option that matches your context; available options include Fat Loss, Maintenance, Recomp.
How to interpret the output
Treat calculated nutrition values as starting estimates. Appetite, training demands, dietary restrictions and individual needs vary.
Repeat measurements using similar conditions when monitoring trends. Numerical predictions can vary with input accuracy, measurement method and individual circumstances.
Limitations and responsible use
Nutrition targets are estimates. Adjust based on real-world results and consult a registered dietitian for personalized guidance.
Read the full disclaimerFrequently asked questions
What does the Daily Nutrition Target estimate?
All-in-one daily nutrition target: calories, macros, water, fiber, and micronutrient priorities by goal.
Which information do I need for this nutrition tool?
Provide Bodyweight (kg), Height (cm), Age, Sex, Activity level, and any additional fields shown above. Use your own relevant measurements and the units indicated in each field.
How should I interpret the result?
Treat calculated nutrition values as starting estimates. Appetite, training demands, dietary restrictions and individual needs vary. Compare results with your goals and other relevant observations rather than using a single output to make a major decision.
Disclaimer: Nutrition targets are estimates. Adjust based on real-world results and consult a registered dietitian for personalized guidance. Read the medical disclaimer.
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