Free Calculator

Nutrition Calculator

Notice your body reacting differently to food lately? Midlife shifts can leave you starving one day, bloated the next, or holding onto weight no matter what you do. The issue is that your body’s metabolic needs have changed, and the balance of what’s on your plate needs to change with it.

This calculator takes out the guesswork, revealing the precise daily balance of protein, healthy fats, and complex carbs your body needs right now to thrive.

Sex at birth

Age, height and weight

How you move most days

What is your primary goal

Here is what your body is asking for.

Basal metabolic rate—What your body burns doing nothing at all.

Daily energy need—That, plus everything else you do in a day.

Your daily target—Adjusted for your goal. This is the number to aim for.

Protein—Keeps muscle on you and keeps you full.

Fat—Hormones, brain, and absorbing vitamins.

Carbohydrate—Fuel for movement and for thinking clearly.

Want a personalized nutrition plan built around these calculations?

Book a private nutrition session with me: I’ll send you an intake form before we talk, and we’ll spend an hour together to go through your goals, and your customized meal plan. After we talk I’ll email you a personalized plan.

Book a session

Or join The Illuminator for writing on longevity, movement and living in alignment.

These figures are estimates from the Mifflin St Jeor equation and standard activity multipliers. They are educational and are not medical or clinical advice. If you are pregnant, breastfeeding, or managing a medical condition, work with your physician or a registered dietitian on your intake.