Calculator

YOUR NUTRITION
CALCULATOR

Get your personalised daily calorie and macro targets — built around your body and goals.

1
2
3
4
Step 1 of 3

About You

We use this to calculate your Basal Metabolic Rate using the Mifflin-St Jeor formula.

Units
Gender
Please fill in all fields correctly.
Step 2 of 3

Activity & Goal

Your activity level and goal determine your total daily energy needs.

Activity Level
Your Goal
🔥
Lose Weight Fast
-500 kcal/day · ~0.5kg per week
📉
Lose Weight Slow
-250 kcal/day · ~0.25kg per week
⚖️
Maintain Weight
Eat at your TDEE
💪
Build Muscle
+250 kcal/day · lean bulk
Please select your activity level and goal.
Step 3 of 3

Diet Preference

This shapes how we split your macros for optimal results.

Diet Style
🥗
Balanced
40% carbs · 30% protein · 30% fat
🥩
High Protein
30% carbs · 40% protein · 30% fat
🥑
Low Carb
20% carbs · 35% protein · 45% fat
⚡
Keto
5% carbs · 30% protein · 65% fat
Please select a diet preference.
Your Results

Here's Your Plan

Personalised to your body and goals

Daily Calorie Target
0
KCAL / DAY
🥩
0
grams
Protein
🍚
0
grams
Carbs
🥑
0
grams
Fat
Protein
Carbs
Fat
🔢
0
BMR (kcal)
⚡
0
TDEE (kcal)
💧
0
Water (litres/day)
🏃
-
Est. weekly change
💡 NOVA Tips for Your Goal

Calculated using the Mifflin-St Jeor formula. These are estimates — individual needs vary.
For a fully personalised plan, explore the NOVA training programs.