NEiA Caloric Intake & Macronutrients Calculator
NEiA Caloric Intake & Macronutrients Calculator
Click for Fullscreen
Basic Information
Physical Activity Level (PAL)What is PAL?PAL is a factor that accounts for Skeletal Muscle Energy Expenditure during physical Activity. Values: 1.25 (Sedentary), 1.5 (Low Active), 1.75 (Active), 2.2 (Very Active)
How to Choose your PAL?Sedentary: Daily life activities (e.g., cooking, cleaning, walking to car).
Low Active: Daily life activities + 30-60 min of moderate activity (e.g., brisk walking 5-7 km/h).
Active: Daily life activities + at least 60 min of moderate activity.
Very Active: Daily life activities + at least 60 min moderate activity + an additional 60 min of vigorous activity.
Low Active: Daily life activities + 30-60 min of moderate activity (e.g., brisk walking 5-7 km/h).
Active: Daily life activities + at least 60 min of moderate activity.
Very Active: Daily life activities + at least 60 min moderate activity + an additional 60 min of vigorous activity.
How to Choose your PAL?Sedentary: Daily life activities (e.g., cooking, cleaning, walking to car).
Low Active: Daily life activities + 30-60 min of moderate activity (e.g., brisk walking 5-7 km/h).
Active: Daily life activities + at least 60 min of moderate activity.
Very Active: Daily life activities + at least 60 min moderate activity + an additional 60 min of vigorous activity.
Low Active: Daily life activities + 30-60 min of moderate activity (e.g., brisk walking 5-7 km/h).
Active: Daily life activities + at least 60 min of moderate activity.
Very Active: Daily life activities + at least 60 min moderate activity + an additional 60 min of vigorous activity.
Goal & Calculation Method
Select a "Weight Loss" or "Weight Gain" goal to enable this option.
Moderate speed is recommended for effective yet healthy results.
What are the differences between equations?Mifflin-St. Jeor: Developed with data from normal weight, overweight, and obese individuals. It's more accurate for people with higher body fat and is widely used in clinical settings. Predicts RMR within 10% accuracy for most adults.
Harris-Benedict: Developed with data from predominantly white, normal-weight individuals. It's reasonably accurate for non-obese people but tends to overestimate RMR in those with obesity.
In general, Mifflin-St. Jeor is considered more accurate.
Important Note: True BMR requires strict lab conditions. Resting Metabolic Rate (RMR) is a practical alternative, measured after a 3-4 hour fast. It's what this calculator uses to approximate your basal metabolic needs.
Harris-Benedict: Developed with data from predominantly white, normal-weight individuals. It's reasonably accurate for non-obese people but tends to overestimate RMR in those with obesity.
In general, Mifflin-St. Jeor is considered more accurate.
Important Note: True BMR requires strict lab conditions. Resting Metabolic Rate (RMR) is a practical alternative, measured after a 3-4 hour fast. It's what this calculator uses to approximate your basal metabolic needs.
Your Caloric Information & Targets
Basal Metabolic Rate (BMR)Basal Metabolic Rate (BMR) is the energy required for vital functions like breathing, heartbeat, and organ function. It forms the largest part of your daily energy use, with the liver (27%), brain (19%), and muscles (18%) being the primary consumers even at rest.
0 cal/day
TDEE - Training DaysTotal Daily Energy Expenditure (TDEE) is the total energy your body burns in a day. It's made of three main parts: Basal Metabolic Rate (BMR), Physical Activity, and the Thermic Effect of Food (energy used for digestion). Simply put, this is your daily maintenance calorie level.
0 cal/day
TDEE - Rest DaysTotal Daily Energy Expenditure (TDEE) is the total energy your body burns in a day. It's made of three main parts: Basal Metabolic Rate (BMR), Physical Activity, and the Thermic Effect of Food (energy used for digestion). Simply put, this is your daily maintenance calorie level.
0 cal/day
Target - Training Days
0 cal/day
Target - Rest Days
0 cal/day
Macronutrient Preferences
Training Days
Please set your protein goal first.
1.6 g/kg is optimal for overall health.
Rest Days
Please set your protein goal first.
1.6 g/kg is optimal for overall health.
Your Daily Macronutrient Breakdown
Your Daily Vitamins Requirements
Water-Soluble Vitamins
Vitamin C (Ascorbic Acid)
0 mgVitamin B1 (Thiamin)
0 mgVitamin B2 (Riboflavin)
0 mgVitamin B3 (Niacin)
0 mgVitamin B5 (Pantothenic Acid)
0 mgVitamin B6
0 mgVitamin B7 (Biotin)
0 mcgVitamin B9 (Folate)
0 mcg DFEVitamin B12 (Cobalamin)
0 mcgFat-Soluble Vitamins
Vitamin A & Carotenoids
0 mcg RAEsVitamin D
0 mcgVitamin E (α-Tocopherol)
0 mgVitamin K
0 mcg