Nutrition Calculator
Use this calculator to determine your fitness level and track your progress.
Personal Information
Full Name
First Name
Last Name
Gender
Male
Female
Date of Birth
-
Month
-
Day
Year
Date
BODYFAT PERCENTAGE
(FROM INBODY OR NAVY BODYFAT TEST (LINK TO NAVY BF)
Weight in (LBS)
KG WEIGHT
FFM (KG)
Basal Metabolic Rate
calories burned with zero activity/day
Activity Factor
Sedentary (little or no exercise)
Lightly active (light exercise/sports 1-3 days/week)
Moderately active (moderate exercise/sports 3-5 days/week)
Very active (hard exercise/sports 6-7 days a week)
Super active (very hard exercise/sports & physical job or 2x training)
Base Calories
Current daily calorie requirement for average activity
Goal
Fat Loss (Not increasing Activity Level)
Fat Loss (Increasing Activity Level)
Muscle Gain (Not increasing Activity Level)
Muscle Gain (Increasing Activity Level)
Target Calories with Goal
Protein
Please Select
1.0 g/lb
1.2 g/lb
1.4 g/lb
1.6 g/lb
1.8 g/lb
2.0 g/lb
Choose desired grams per lb of bodyweight. Increase protein during periods of hard training or reduced calories
Fat
Please Select
0.2 g/lb (low fat, higher carb)
0.4 g/lb (moderate fat and carb)
0.6 g/lb (high fat, lower carb)
choose desired fat intake. Carb intake will be automatically calculated relative to this number
Daily Protein in Grams
Daily Fat in Grams
Daily Carbs in Grams
Protein Calories
Fat Calories
Total - Protein and Fat Calories
Submit
Should be Empty: