FREE NUTRITION TOOL

Find your starting
calories & macros.

Build muscle. Fuel your training. Work toward less body fat. Get a practical starting estimate, then adjust with real progress.

No sign-up neededUS + metric unitsBuilt for adults

01 / Your starting point

Use your current measurements and your usual overall activity.

Measurements

AgeSex used for equationWeight (lb)

Height

FeetInches

The published equation uses male/female constants. It may be less representative with hormone therapy or unusual body composition; individual guidance can help.

Overall activity

Include your job, daily walking, and workouts together. Don’t count exercise calories again on top of the result.

Your goal

Start near estimated maintenance to support resistance training. Recomp means working toward more muscle and less body fat; scale weight may change very little.

I’m an adult, not pregnant or breastfeeding, and I don’t need a medically prescribed diet or support for an eating disorder. Otherwise, I’ll use a clinician or registered dietitian for nutrition targets.

Your measurements are calculated in this browser. This tool does not save them to your account or send them to Que.

02 / YOUR DAILY TARGETS

A starting point.
A plan you can refine.

Complete the form to see your calorie estimate and daily protein, carbohydrate, and fat targets.

Calories—

Protein—

Carbs—

Fat—

Recomp is about body composition, not simply making the scale go down. These numbers cannot predict how much fat you’ll lose or muscle you’ll gain.

How the calculator works & its limits

Resting energy uses the Mifflin–St Jeor equation: 10 × weight (kg) + 6.25 × height (cm) − 5 × age, plus 5 for the male equation or minus 161 for the female equation. Activity multipliers are rough estimates: 1.2, 1.375, 1.55, or 1.725.

Our starting presets use maintenance for recomp and maintenance goals, 10% below maintenance for fat loss, and 5% above maintenance for muscle/weight gain. These presets are coaching starting assumptions, not validated predictions of individual results.

Protein starts at 1.8 g/kg of current body weight, within the ISSN’s 1.4–2.0 g/kg range for most healthy exercising adults. Fat uses about 30% of calories and carbohydrates fill the remainder. Actual needs vary; current-weight protein estimates may be less useful at higher body-fat levels.

This is general education for adults ages 18–80, not medical nutrition therapy or a body-fat measurement. It does not set targets for underweight screening results, pregnancy, breastfeeding, eating disorders, or medically prescribed diets. An estimate can be wrong even when the inputs are correct.

Sources: Mifflin–St Jeor research · ISSN protein position stand.

01 / Your starting point

A starting point.A plan you can refine.

A starting point.
A plan you can refine.