Wellness
Fitness & Body Tools
Estimate BMI, BMR, and daily maintenance calories using simple body data. These numbers are estimates only.
Estimate BMI, BMR, and daily maintenance calories using simple body data. These numbers are estimates only.
Formula A and Formula B are based on standard Mifflin-St Jeor equations. They differ only in the final constant. Choose the option that best fits your physiology or the guidance of your clinician. There are no gender assumptions here — select what works for your body.
These numbers are estimates and are not medical advice.
If you have a medical condition, a history of disordered eating, are pregnant, or are making major diet or training changes, talk with a qualified clinician before acting on these estimates.
Nutrition
Macro Calculator
Split your daily calories into protein, carbs, and fat. Everything is calculated locally — no data leaves your device.
Use your estimated maintenance, fat-loss, or muscle-gain number from the calculator above.
Total: 2,000 cal
| Meal | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|
| Meal 1 | 31g | 56g | 17g | 500 |
| Meal 2 | 31g | 56g | 17g | 500 |
| Meal 3 | 31g | 56g | 17g | 500 |
| Meal 4 | 31g | 56g | 17g | 500 |
How these numbers are calculated
- BMI categories: CDC adult BMI categories
- BMR equation: Mifflin-St Jeor (1990)
- Macro ranges: National Academies AMDR
- Protein for active people and bodybuilders: International Society of Sports Nutrition position stand
Macro calorie math: protein = 4 cal/g, carbs = 4 cal/g, fat = 9 cal/g.
These numbers are estimates only and are not medical advice.
Needs vary by body, training history, medications, hormones, medical conditions, and goals. If you have a medical condition, history of disordered eating, are pregnant, or are making major diet or training changes, talk with a qualified clinician.
Nutrition · USDA FoodData Central
Food Search & Meal Builder
Search real foods, build meals, and compare your daily intake to the macro targets calculated above. Food data comes from the USDA FoodData Central API.
Your calculator entries and meal builder entries are not saved by default. Food searches are sent only to USDA FoodData Central. Refreshing the page clears your meals.
Search above to see USDA foods. Foundation and SR Legacy foods are the most reliable per-gram data; Branded foods reflect a manufacturer’s label.
Your Day
No foods added yet. Search above to add foods to this meal.
No foods added yet. Search above to add foods to this meal.
No foods added yet. Search above to add foods to this meal.
No foods added yet. Search above to add foods to this meal.
No foods added yet. Search above to add foods to this meal.
Calories
0
Protein
0.0 g
Carbs
0.0 g
Fat
0.0 g
Fiber
0.0 g
Sugar
0.0 g
Sodium
0 mg
Fill out the Macro Calculator above to see how your day compares to your targets.
Verified nutrition data sources
- USDA FoodData Central
Official USDA nutrition database for food search and nutrient data.
- USDA FoodData Central API Guide
Developer documentation for integrating USDA food search and nutrient details into apps and websites.