Wright Dietitian
Nutrition Calculator
Personalised calorie & macro targets based on your body and goals
1
Body
2
Activity
3
Target
4
Meals
Your body details
Choose a calculation method based on what information you have available.
Mifflin-St Jeor
Uses height, weight, age & sex. No body fat % needed — best for most people.
Cunningham (FFM)
Uses lean body mass. More accurate if you know your body fat %.
Physical activity level
Choose the option that best reflects your typical week.
Sedentary
desk job, little exercise
Lightly active
1–3 days/week
Moderately active
3–5 days/week
Very active
6–7 days/week
Extra active
athlete / physical job
Weight loss target
Select how aggressive you'd like your calorie deficit to be.
Your maintenance calories
Choose a deficit
1 kg of fat ≈ 7,700 kcal · A 500 kcal deficit ≈ 0.45 kg lost per week
Meals & macros
Adjust your meal pattern and macro split below.
Macro split
Protein
35%
Carbs
35%
Fat
30%
= 100%
Daily breakdown