Welcome to the You Fitness Nutrition Calculator. Whether you want to lose weight, gain muscle, or fuel your workouts, this page gives you the core numbers every fitness plan needs. No guessing — just accurate, personalized data.

Step 1: Calculate Your BMR (Basal Metabolic Rate)

What it is: The number of calories your body needs to function at rest (just to breathe, circulate blood, and maintain organs).
Why it matters: It’s the foundation of your daily energy needs — knowing it helps you avoid undereating or overeating.

BMR Calculator (Mifflin-St Jeor)

Step 2: Calculate Your TDEE (Total Daily Energy Expenditure)

What it is: Your BMR plus the calories you burn from daily activity (walking, working out, etc.).
Why it matters: This is your actual daily calorie requirement. If you eat this amount, your weight stays stable.

TDEE Calculator

Step 3: Set Your Goal Calories

What it is: Tailor your calorie intake based on your fitness goal:

• Lose Weight = TDEE – 15–25%
• Maintain = TDEE
• Gain Muscle = TDEE + 10–20%

Why it matters: Without adjusting, you won’t hit your target. Precision here means progress.

Goal-Based Calorie Calculator

Step 4: Macronutrient Breakdown

What it is: The distribution of your calories into the 3 major macronutrients:

What it is: The distribution of your calories into the 3 major macronutrients:

• Protein: Muscle repair & retention (usually 1.6–2.2g per kg of body weight)
• Fats: Hormone balance & energy (~20–30% of total calories)
• Carbs: Primary energy source (the rest of your calories)

Why it matters: Hitting your macros ensures better body composition, energy, and recovery.

Macro Calculator

Step 5: BMI Calculator

What it is: A general estimate of body fat based on height and weight.
Why it matters: It’s a basic screening tool (not perfect) to categorize underweight, normal, overweight, or obesity. Use it alongside other metrics like TDEE and macros.

BMI Tool