HPC / NUTRITION
Nutrition calculator.
Estimate your maintenance calories and daily macros.
Your details
Daily nutrition
MaintenanceEstimated maintenance calories
Your starting point for maintaining body weight.
Daily guides
General adult referencesSodium is the total from food and drinks, not extra salt to add.
Use this as a starting estimate. Review your weight trend, training and recovery before making adjustments.
How it’s calculated
Calories & macros
Maintenance = Mifflin–St Jeor resting energy × the selected activity factor. The presets are 1.4, 1.6, 1.8, 2.0 and 2.2, from mostly seated to highly active. They are estimates informed by Australian activity guidance, not a measurement of energy expenditure.
Protein starts at 1.6 g/kg, fat at 30% of energy, and carbohydrate takes the remaining energy. These are starting settings for healthy exercising adults. Values retain precision internally and are rounded for display; small energy differences are normal.
Enter your details to see the calculation used.
Fibre & sodium
Fibre uses the Australian adult Adequate Intake: 30 g for men, 25 g for women. Sodium uses the adult Suggested Dietary Target of 2,000 mg/day. These are general guides, not requirements calculated from height, weight or activity.
Sodium guidance does not replace an individual sweat-loss or medical plan. This calculator is for general planning in adults aged 19–78. Medical conditions, pregnancy, lactation or a prescribed diet need individual assessment.
The equation’s male/female coefficients are its original categories. If neither is appropriate for you, use an individually reviewed method. Entries are not saved.