Scooby Nutrition Calculator

This calculator helps you determine your daily nutritional needs based on your personal information and fitness goals. Calculate your ideal calorie intake and macronutrient distribution for optimal health and fitness results.

Age Enter your age in years

Gender

Height Enter your height in centimeters

Weight Enter your weight in kilogram

Activity Level

Fitness Goal

Protein Ratio: 30% Adjust protein percentage (recommended: 20-35%)

Quick Examples:

How to Use This Calculator

Enter your personal information including age, gender, height, and weight
Select your activity level from the dropdown menu
Choose your fitness goal (weight loss, maintenance, or muscle gain)
Adjust the protein ratio slider if desired, then click Calculate to see your nutritional needs

Formula Used

BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + S

Where:

BMR = Basal Metabolic Rate (calories needed at rest)
S = +5 for males, -161 for females
TDEE = BMR × Activity Level
Calorie Goal = TDEE ± 500 calories (based on goal)

Example Calculation

Real-World Scenario:

A 30-year-old male who is 180cm tall, weighs 75kg, exercises moderately 3-5 days per week, and wants to maintain his current weight.

Given:

Age = 30 years
Gender = Male
Height = 180 cm
Weight = 75 kg
Activity Level = Moderate (1.55)
Goal = Maintain Weight

Calculation:

BMR = (10 × 75) + (6.25 × 180) - (5 × 30) + 5 = 750 + 1125 - 150 + 5 = 1,730 calories

TDEE = 1,730 × 1.55 = 2,682 calories

Result: 2,682 calories per day to maintain weight with 80g protein (30%), 40g fat (15%), and 403g carbohydrates (55%)

Why This Calculation Matters

Practical Applications

Creating personalized meal plans
Setting realistic fitness goals
Tracking progress with accuracy
Optimizing workout nutrition

Key Benefits

Avoids generic "one-size-fits-all" advice
Provides science-based recommendations
Helps prevent overeating or undereating
Supports long-term health and fitness

Common Mistakes & Tips

Many people underestimate their daily activity. Be honest about your movement throughout the day, not just during formal exercise. Remember that activities like walking, housework, and standing at work all contribute to your total energy expenditure.

Drastically cutting calories can lead to muscle loss, metabolic slowdown, and nutrient deficiencies. For sustainable weight loss, aim for a moderate deficit of 300-500 calories below your TDEE. Extreme diets often result in rebound weight gain and can harm your relationship with food.

Protein is crucial for preserving muscle mass, especially during weight loss. Active individuals and those over 40 need more protein than the minimum recommendations. Use the protein ratio slider to ensure you're getting adequate protein for your goals and activity level.

Frequently Asked Questions

Recalculate your nutritional needs every 5-10 pounds of weight change or every 4-6 weeks. Your calorie requirements change as your body weight and composition change. Regular recalculation ensures you're always eating the right amount for your current body and goals.

Yes, it's possible to build muscle while losing fat, especially if you're new to resistance training or have excess body fat. This process, called body recomposition, requires adequate protein intake (25-35% of calories), consistent strength training, and a modest calorie deficit (200-300 calories below TDEE).

Use a food tracking app to log everything you eat and drink. Weigh your food with a kitchen scale for accuracy. Read nutrition labels carefully and pay attention to serving sizes. For whole foods without labels, use reliable databases. Plan your meals ahead of time to ensure you meet your macro targets consistently.

References & Disclaimer

Nutritional Disclaimer

This calculator provides estimates based on established formulas and should not replace professional medical advice. Individual nutritional needs may vary based on health conditions, medications, genetics, and other factors. Consult with a registered dietitian or healthcare provider before making significant changes to your diet or exercise routine.

References

Mifflin MD, et al. (1990). A new predictive equation for resting energy expenditure in healthy individuals. - The American Journal of Clinical Nutrition
Schoenfeld BJ, et al. (2018). International society of sports nutrition position stand: diets and body composition. - Journal of the International Society of Sports Nutrition
Phillips SM, et al. (2016). Dietary protein for athletes: from requirements to optimum adaptation. - Journal of Sports Sciences

Accuracy Notice

This calculator provides estimates based on population averages and may not be 100% accurate for every individual. Factors like muscle mass, metabolic health, and hormonal balance can affect your actual energy needs. Use these calculations as a starting point and adjust based on your results and how you feel.

About the Author

Kumaravel Madhavan

Web developer and data researcher creating accurate, easy-to-use calculators across health, finance, education, and construction and more. Works with subject-matter experts to ensure formulas meet trusted standards like WHO, NIH, and ISO.

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Tags:

health nutrition-diet-planning scooby nutrition medical fitness body weight

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