Work out your daily fuel — calories, protein, fibre, water and key micronutrients — straight from the science. Use Simple for a fast estimate, or switch to Advanced for body-composition, training, diet pattern and a full micronutrient breakdown.
Estimates for healthy adults, for general information only — not medical, nutritional or dietary advice. All numbers are calculated in your browser; nothing is sent or stored.
How it works
We estimate your basal metabolic rate with the Mifflin–St Jeor equation (or Katch–McArdle when you enter a body-fat %), scale it by your activity level for total daily energy, then set protein from your bodyweight and goal, fibre at 14 g per 1,000 kcal, and the remaining energy from a balanced macro split. Micronutrient targets use the EU Nutrient Reference Values. Everything is calculated in your browser — nothing is sent or stored. It’s general guidance for healthy adults, not medical or dietary advice.