Summary

Daily Nutritional Needs Calculator

This tool helps you calculate your basal metabolic rate (BMR) and your daily nutritional requirements, including calories, protein, fats, and carbohydrates. Based on proven formulas, it takes into account factors such as age, gender, weight, height, and activity level to provide accurate estimates of your energy needs. The BMR calculation shows how many calories your body consumes at rest, while the daily macronutrient needs guide you in adjusting your diet according to your goals, whether it’s weight loss, weight maintenance, or muscle gain.

Please submit the form to get your daily nutritional needs.

How to properly fill out the form

Expected results

This value applies a ratio to the calculated values, and it should be adjusted depending on whether you want to lose weight (caloric deficit) or gain mass (caloric surplus) at a faster or slower rate.

Attempting an aggressive diet (marked with ☠️) is difficult, frustrating, and potentially dangerous, so it’s better to consult with a doctor.

Choice of gender

Depending on your biological sex, your body has different nutritional needs. For the same height and weight, men generally have a higher BMR than women due to hormones and fat levels.

Height, weight, age

These three values directly affect your energy consumption. The taller and/or heavier you are, the more calories you consume at rest. Conversely, the older you get, the slower your metabolism becomes.

Exercise intensity

🧑‍💻 Sedentary

For those with very little physical activity.

  • - Desk job, sitting most of the time.
  • - Little or no regular exercise.
  • - Less than 3000 steps/day (~2 km).
  • - Example: remote worker, driver, programmer who does not train.

🚶‍♂️ Light activity

For those who do light exercise 1 to 3 times a week.

  • - Desk job but with some movement (teacher, waiter, salesperson).
  • - Light/moderate exercise: walking, yoga, swimming, light weightlifting, etc.
  • - Between 3000 and 7000 steps/day (~2 to 5 km).
  • - Example: Someone who walks a bit every day and goes to the gym twice a week.

🏃‍♂️ Moderate activity

For those who train regularly 3 to 5 times a week.

  • - Moderately physical job (delivery person, military, fitness coach).
  • - Intense training several times a week (weightlifting, crossfit, running…).
  • - Between 7000 and 10,000 steps/day (~5 to 7 km).
  • - Example: Someone who goes to the gym 4-5 times a week or has an active job.

🥉 High activity

For regular athletes or those with intense physical jobs.

  • - Physical job: construction worker, farmer, active fitness coach, firefighter…
  • - Intensive training 5-6 times a week (weightlifting, HIIT, competitive sports…).
  • - More than 10,000 steps/day (~7 km+).
  • - Example: A coach who trains themselves, a semi-pro athlete.

🥇 Very high activity

For athletes and ultra-active workers.

  • - Extremely physical job (lumberjack, military on operation…).
  • - High-intensity sport (double training sessions/day, frequent competitions).
  • - More than 15,000 steps/day (~10 km+).
  • - Example: A professional athlete, a marathon runner in training.

Interpretation of results

The basal metabolic rate (BMR) is provided as a guideline, it’s the theoretical number of calories your body burns in a day when you're at rest.

The second value is your daily caloric need, which is essentially your BMR multiplied by an estimate of your energy expenditure based on your daily activity. (This is the value you should use to plan your meals).

The last three values represent the macronutrient values (Carbs, Proteins, Fats) that should be consumed daily.