Scooby Nutrition Calculator

The Scooby Nutrition Calculator estimates your daily calorie needs based on age, weight, height, and activity level. This tool helps fitness enthusiasts determine exactly how much to eat for their specific body and goals. Whether you want to lose fat, gain muscle, or maintain your current weight, this calculator provides a clear roadmap.

Enter your age in years
Enter your height in centimeters
Enter your weight in kilogram
Adjust protein percentage (recommended: 20-35%)

How Daily Calorie Goal Is Calculated

Your Daily Calorie Goal starts with your Basal Metabolic Rate (BMR), the energy your body burns just to stay alive. We use the Mifflin-St Jeor equation because it is currently the gold standard for accuracy in clinical settings.

BMR = (10 × weight) + (6.25 × height) - (5 × age) + S

Where:

  • S = +5 for males
  • S = -161 for females

First, we calculate your BMR to understand your baseline calorie needs. Then, we multiply this number by your specific activity level to find your Total Daily Energy Expenditure (TDEE). Finally, we adjust your TDEE up or down based on your specific fitness goal. This step-by-step method ensures your plan is scientifically grounded and tailored to your unique lifestyle.

What Your Daily Calorie Goal Means

This number represents the precise amount of fuel you need to consume each day to reach your specific target weight effectively. It acts as a personalized daily budget that ensures you are neither starving nor overfeeding your body.

Weight Loss: If your goal is to lose fat, aim for the calculated number. This target usually creates a deficit of about 500 calories, which is generally safe for most people. This rate helps you lose approximately 0.5 to 1 pound per week. Ensure you prioritize protein intake to protect your muscle mass while you shed fat.

Muscle Gain: To build muscle, eat at the surplus number provided. This extra energy supports heavy training and aids in recovery without causing excessive fat gain. Focus on consuming whole foods to meet these higher caloric demands efficiently.

Maintenance: Eat at this exact number to keep your current weight steady while improving body composition through strength training.

This calculator is for informational purposes only and is not a substitute for professional medical advice. Always consult a healthcare provider or registered dietitian before starting any new diet or exercise program.

Track your weight weekly and adjust your daily intake by 100 to 200 calories if you are not seeing the desired progress.