Nutrascia Calorie & Macro Calculator – Free Personalized Fitness Plan
Welcome to Nutrascia’s free calorie and macro calculator! In just a few simple steps, get a personalized report – including your BMR, maintenance calories, the rquired calories for your goal, a suggested macro split, and even a sample workout & meal plan – to help you reach your goal, whether it’s weight loss, muscle gain, or maintenance. No signup is required; get immediate, science-backed results tailored to you.
Calculate Your Daily Calories & Macros
How to Use the Calorie Calculator
- Enter Your Details
Provide your age, gender, weight (kg), and height (cm).
- Select Your Activity Level
Choose from Sedentary, Lightly Active, Moderately Active, Very Active, or Super Active.
- Choose Your Goal
Pick Weight Loss, Muscle Gain, or Maintenance.
- Choose Your Prefered Diet
Keto, Balanced, High Protein or Mediterranean. Get your diet by your way.
- Your Magic Is Ready
Tap the button to see your personalized results instantly.
No email or signup required or any other commitment—your results appear right away!
What Your Numbers Mean
The number of calories your body needs at rest, calculated by the Mifflin–St Jeor equation.
Your maintenance calories (BMR × activity factor), representing how many calories you burn in a typical day.
Eating fewer calories than your TDEE creates a deficit (weight loss). Eating more creates a surplus (muscle gain). We use a moderate 20% deficit or 15% surplus to ensure safe, sustainable progress.
- Protein rebuilds and preserves muscle.
- Carbohydrates fuel your workouts and recovery.
- Fats support hormone health and nutrient absorption.
Value
Tailored Advice for Your Goal
Body Hacks
Unlock the Strategies for Successful Weight Management.
Weight Loss (Cutting)
To lose fat, maintain a 20% calorie deficit. Keep active with a high protein plan to preserve muscle, and fill remaining calories with carbs and healthy fats. Spread your meals evenly, stay hydrated, and monitor your progress adjust calories by 5-10% if weight changes stall.
Muscle Gain (Bulking)
Building muscle requires a 15% calorie surplus. Ensure 1.6-2.2 g of protein per kg of body weight, plenty of carbs to fuel your workouts, and healthy fats for hormone balance. Pair your nutrition with a structured strength-training program, and track progress every 2-4 weeks.
Maintenance
To maintain your weight, aim for your calculated TDEE. Use a balanced macro split to support energy levels and recovery. This baseline also lets you experiment with slow body recomposition, slightly adjusting macros around your training schedule.
Frequently Asked Questions
How accurate is the Nutrascia Calorie Calculator?
Our calculator uses proven formulas (Mifflin–St Jeor + activity factors). It provides an excellent starting estimate, you may fine-tune your intake by 5–10% based on real-world progress.
What makes this different from other calorie calculators?
Nutrascia’s tool not only calculates calories and macros but also delivers a sample workout and meal framework tailored to your goal all instantly and without signup. It’s optimized for mobile use and backed by sports-nutrition science.
Should I eat exactly the calories it says?
Use the result as a guideline. If you feel excessively hungry or lack energy, increase calories slightly. If you’re not seeing the desired change, adjust intake by 5–10% until you find your perfect balance.
Can I use this calculator for a keto/low-carb diet?
Absolutely. Yoy have the option to navigate between the different diet types and choose your preference, whether it's Balanced Diet, Keto Diet, Mediterranean Diet, or High Protein Diet. The game is yours.
Are the workout and meal plans personalized?
Yes, The plans are generated from your inputs to give you a strong starting framework. For fully customized coaching, consider our NuFit program with expert guidance and AI-driven insights.
Explore Our Educational Content
More Data?!
Calorie Calculator for Bodybuilders: How to Calculate BMR, TDEE, and Optimize Macronutrients
Calorie Calculator for Bodybuilders: How to Calculate BMR, TDEE, and Optimize Macronutrients