Nutrient Profile Calculator
Create a custom nutrient profile based on your basal metabolic rate, physical activity, and other factors
Basal metabolic rate (BMR)
Your basal metabolic rate is 0 calories per day.
The Mifflin-St Jeor equation is a formula used to estimate a person's BMR. This is the minimum amount of calories needed not only for the body's functions and basic survival, but also for maintaining muscles, breathing, circulation, and permitting other important bodily needs while at rest. It can be used when creating a diet as a starting point for setting calorie intake goals.
For men: (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) + 5
For women: (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) - 161
A calorie deficit or surplus should be created depending on an individual's goals. For instance, to lose weight, the calorie intake should be less than the calories needed for maintaining BMR, which will result in a calorie deficit. Whereas, to gain weight, the calorie intake should be higher than the calories needed for the BMR, which will result in a calorie surplus.
Total daily energy expenditure (TDEE)
Your current TDEE is 0 calories per day.
This is the total number of calories your body needs in a day, taking into account your BMR and activity level.
| Activity Level | Description | TDEE |
| Sedentary | Little or no exercise/desk job | 1.2 x BMR |
| Lightly Active | Light exercise/sports 1-3 days/week | 1.375 x BMR |
| Moderate Activity | Moderate exercise/sports 3-5 days/week | 1.55 x BMR |
| Active | Heavy exercise/sports 6-7 days/week | 1.725 x BMR |
| Very Active | Very heavy exercise/physical job/training twice a day | 1.9 x BMR |
Body Mass Index (BMI)
Your current body mass index is 0.
Underweight
Normal
Overweight
Obese
| Category | BMI Range |
| Underweight | < 18.5 |
| Healthy | 18.5 - 25 |
| Overweight | 25 - 30 |
| Obese | 30+ |
BMI is a measure that relates a person's weight and height to indicate whether the person has a healthy weight. It can serve as a screening tool to identify potential health risks associated with weight. Note, it is not a perfect measure and may not account for factors such as muscle mass, and some individuals can fall out of the normal range and still be healthy. Therefore, it's just a starting point for someone assessing their weight.
Macro ratios
Macronutrient ratios refer to the percentages of carbohydrates, fats, and proteins in a person's diet. These ratios are essential to maintaining optimal health and achieving specific fitness goals. Here are some reasons why you should be mindful of your ratios:
- Weight management: Choosing the right macro ratios can help with maintaining a healthy weight. Consuming a diet that is higher in protein can help with weight loss, while a diet that is higher in carbohydrates can help with weight gain.
- Energy: The body uses macronutrients to fuel all its functions, including physical activity. The right balance of macronutrients can provide the energy needed to power through daily tasks and exercise.
- Muscle growth and repair: Protein is essential for building and repairing muscles. The right macro ratios can help promote muscle growth and recovery after intense workouts.
- Overall health: Adequate intake of all three macronutrients is essential for maintaining overall health. Carbohydrates provide the body with energy, fats help absorb vitamins and minerals, and protein is essential for growth and repair of tissues.