Personalized Nutrition Recommender Calculator
Free Personalized nutrition recommender Calculator for ai enhanced. Enter parameters to get optimized results with detailed breakdowns.
Reviewed by Daniel Agrici, Founder & Lead Developer
Formula
TDEE = BMR * Activity Factor; Macros = Goal-adjusted calories split by protein, carbs, fat
Basal Metabolic Rate uses the Mifflin-St Jeor equation. Activity factor ranges from 1.2 (sedentary) to 1.9 (athlete). Calories are adjusted for goal (loss: -500, gain: +400, performance: +200). Protein is set by goal (1.0-1.8g/kg), fat at 30% of calories, carbs fill the remainder. Micronutrients follow DRI guidelines by age and gender.
Worked Examples
Example 1: Active Male Wanting to Build Muscle
Problem:28-year-old male, 80kg, 178cm, active (exercise 6-7 days/week), omnivore, muscle gain goal.
Solution:BMR = 10(80) + 6.25(178) - 5(28) + 5 = 1,778 kcal\nTDEE = 1,778 * 1.725 = 3,067 kcal\nTarget = 3,067 + 400 = 3,467 kcal\nProtein: 1.8g/kg * 80 = 144g (576 kcal)\nFat: 30% = 1,040 kcal = 116g\nCarbs: remaining = 1,851 kcal = 463g
Result:3,467 kcal | 144g protein | 463g carbs | 116g fat
Example 2: Vegan Woman Seeking Weight Loss
Problem:35-year-old female, 65kg, 165cm, light activity, vegan, weight loss goal.
Solution:BMR = 10(65) + 6.25(165) - 5(35) - 161 = 1,346 kcal\nTDEE = 1,346 * 1.375 = 1,851 kcal\nTarget = 1,851 - 500 = 1,351 kcal\nProtein: 1.4g/kg * 65 = 91g\nFat: 30% = 405 kcal = 45g\nCarbs: remaining = 582 kcal = 146g\nSupplements: B12, D, Omega-3, Iron+C
Result:1,351 kcal | 91g protein | 146g carbs | 45g fat | + key supplements
Frequently Asked Questions
How does this nutrition recommender personalize advice?
The recommender uses your biometric data (weight, height, age, gender) to calculate your Basal Metabolic Rate via the Mifflin-St Jeor equation, then adjusts for activity level to get Total Daily Energy Expenditure. It further adjusts calories based on your specific goal (weight loss, muscle gain, general health, or performance). Micronutrient recommendations follow the Dietary Reference Intakes (DRIs) from the National Academies, which vary by age and gender. For example, iron needs are much higher for pre-menopausal women (18mg) than men (8mg), and calcium needs increase after age 50. Food suggestions are tailored to your dietary preference.
References
Reviewed by Daniel Agrici, Founder & Lead Developer · Editorial policy