Nutrition targets calculators
Nutrition targets calculators — 3 tools, each showing the formula it uses, the source that published it, and the date that source was last checked.
Macro calculator
This turns a daily calorie figure into grams of protein, carbohydrate and fat using the Atwater factors of 4, 4 and 9 kcal per gram. Every preset sits inside the Acceptable Macronutrient Distribution Range the IOM published, and any custom split is checked against those percentages rather than scored.
PopularProtein calculator
Four organisations have published protein ranges: the RDA of 0.8 g per kg from the IOM, 1.2 to 2.0 for athletes in the 2016 ACSM joint statement, 1.4 to 2.0 from the ISSN, and 1.0 to 1.2 for healthy over-65s from PROT-AGE. This shows each of them in grams for your weight.
PopularWater intake calculator
The eight-glasses rule is about 1.9 litres of drinking water and nobody published it. The IOM set an Adequate Intake for total water of 3.7 litres a day for men and 2.7 for women, food included, and this calculator shows that figure beside the two conventions people quote instead.
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