Get a starting estimate for calories and macros, with fibre and hydration references alongside it. Use Simple for the essentials, or Advanced to add an optional body-fat estimate, adjust the macro style and split protein across meals.
General estimates for adults, not personalised nutrition advice. This tool is not for under-18s, pregnancy, breastfeeding or managing a health condition. A qualified professional can help with individual needs.
How it works
The calculator uses the Mifflin–St Jeor equation to estimate resting energy needs, or Katch–McArdle when you supply body-fat percentage. It applies your activity setting and goal, estimates protein from bodyweight, allocates fat and carbohydrate from the remaining energy, and estimates fibre at 14 g per 1,000 kcal. These equations provide a starting point; they do not measure your individual needs or guarantee a safe intake.
The water figure is an EFSA reference for total water from food and all drinks in moderate conditions. It is not an amount of plain water you must drink. Heat, activity and individual circumstances affect fluid needs. Advanced mode also shows EU nutrient label reference values; those are not a personalised supplement plan. Your entries stay in the calculator, and calculations run in your browser.