Nutrition Calculator – Analyze Your Daily Intake

This tool helps you calculate your daily nutrient intake and track your nutritional needs easily.

How to Use the Nutrition Calculator

This nutrition calculator helps estimate your daily caloric needs based on your personal information and activity level.


  1. Enter your age in years.
  2. Enter your weight in kilograms.
  3. Enter your height in centimeters.
  4. Select your gender.
  5. Select your activity level from the dropdown menu.
  6. Click the “Calculate” button to see the results.

How It Calculates:

The calculator uses the Mifflin-St Jeor Equation to estimate Basal Metabolic Rate (BMR), which is the number of calories you would burn per day if you were at rest. The formula for BMR depends on gender:

  • For males: BMR = 10 * weight + 6.25 * height – 5 * age + 5
  • For females: BMR = 10 * weight + 6.25 * height – 5 * age – 161

The BMR is then multiplied by your chosen activity level to estimate daily caloric needs:

  • Sedentary (little or no exercise): BMR * 1.2
  • Lightly active (light exercise/sports 1-3 days/week): BMR * 1.375
  • Moderately active (moderate exercise/sports 3-5 days/week): BMR * 1.55
  • Very active (hard exercise/sports 6-7 days a week): BMR * 1.725
  • Super active (very hard exercise & physical job or 2x training): BMR * 1.9


This calculator provides an estimate and should not be used as a substitute for professional medical advice. The actual number of calories you need can vary based on many factors that the calculator does not account for, such as muscle mass, overall health, and genetic factors.

Use Cases for This Calculator

Calculating Daily Caloric Intake

Enter your age, gender, weight, height, and activity level to calculate your daily caloric intake. This information helps you make informed decisions about your diet and maintain a healthy weight.

Tracking Macronutrients

Input the food items and their quantities you’ve consumed to track your intake of macronutrients like carbohydrates, proteins, and fats. This feature helps you balance your diet and reach your nutritional goals more effectively.

Estimating Water Intake

Provide your weight and activity level to estimate how much water you should be drinking daily. Staying hydrated is essential for your overall health and well-being.

Calculating Body Mass Index (BMI)

Enter your weight and height to compute your BMI, a measure of body fat based on your weight in relation to your height. Understanding your BMI helps you assess your health status and set realistic fitness goals.

Meal Planning for Weight Management

Plan your meals by entering your daily calorie goal and selecting food items. This feature enables you to create balanced meal plans tailored to your caloric needs, aiding in weight management.

Assessing Nutritional Deficiencies

Input the types and quantities of food you consume daily to assess your intake of essential vitamins and minerals. This tool helps you identify any nutritional gaps in your diet and make necessary adjustments.

Customizing Macronutrient Ratios

Adjust the percentage of carbohydrates, proteins, and fats based on your dietary preferences or specific goals. Tailoring your macronutrient ratios can help optimize your nutrition plan for better results.

Monitoring Weight Loss Progress

Track your weight over time by logging your measurements and viewing your progress graphically. This feature allows you to monitor your weight loss journey and stay motivated to achieve your desired results.

Calculating Basal Metabolic Rate (BMR)

Enter your age, gender, weight, and height to calculate your BMR, the number of calories your body needs to maintain basic functions at rest. Understanding your BMR helps you plan your calorie intake for weight management.

Cooking Conversion Tool

Convert measurements of ingredients between different units (e.g., grams to ounces) to help you follow recipes accurately. This tool makes cooking and meal preparation easier by providing precise conversions for your ingredients.

Other Resources and Tools