Nutrition Calculator → calories + macros + what to eat

Enter your stats. You’ll get daily targets + a portion-based meal template (easy to follow, no obsessive tracking).

fat loss / recomposition • modern template

Inputs

~30 sec
Used only for the BMR formula.
Adults only. For teens, use a clinician plan.
Affects calorie estimate via BMR.
Used for maintenance + fat target.
Protein is anchored to goal weight.
If unsure, pick Light.
Safe range: 0.3–0.8%. Default: 0.5%.
This changes only the “how to eat” layout.
Tip: Press Enter to calculate.
This is a practical calculator, not medical advice. If pregnant, breastfeeding, or managing a medical condition, use a clinician-guided plan.

Results

Ready
Calories
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Daily target calories
Macros
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Protein / Carbs / Fat (g)
Hydration
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Fiber target

What to eat (portion blocks)

Calculate to see blocks.

    Food swaps (choose any)

    Pick from each category to hit your blocks. Veggies are “free” (add 300–800g/day).
    • Protein block (~30g): 150g chicken/turkey • 150g fish • 250g Greek yogurt • 250g cottage cheese • 1 scoop whey
    • Carb block (~40g): 60g dry oats • 150g cooked rice • 250g potatoes • 2 slices bread • 1 banana + 1 apple (approx)
    • Fat block (~12g): 1 tbsp olive oil • 25g nuts • 1/2 avocado • 2 eggs (or 1 egg + extra whites)

    Reality check

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