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Daily Diet & Nutrition Calculator

Select foods from our comprehensive database and track your daily macronutrients, vitamins, minerals, and micronutrients. Calculate your exact intake for protein, carbs, fiber, creatine, calcium, iron, magnesium, and more.

How to Use This Calculator

Select foods from the list below and adjust quantities using the + and - buttons. The calculator will automatically compute your total daily intake for protein, carbs, fiber, creatine, and essential vitamins and minerals. Use this tool to track your nutrition, plan meals around your fitness or health goals, or ensure you're meeting recommended daily values.

Your Profile
Set your stats to calculate optimal daily nutrition targets

0.68-1.0g/lb optimal

Your BMI
25.8
Ideal BMI Range
18.5 - 24.9
RDA: 0.36 g/lb
Sedentary: 0.45 g/lb
Moderate Activity: 0.59 g/lb
Athlete/Active: 0.73 g/lb
Muscle Building: 0.91 g/lb
Older Adult (65+): 0.54 g/lb
Weight Loss: 0.73 g/lb

Source: Phillips, S.M., et al. (2022). Systematic review and meta-analysis of protein intake to support muscle mass and function in healthy adults.

Calories
2877
kcal/day
Protein
122
g/day
Carbs
75
g/day
Fat
63
g/day
Food Selector
Click on foods to select a quantity

Meat & Protein

Carbs & Grains

Vegetables

Fruit

Nuts & Seeds

Dairy

Legumes

Breakfast

Condiments & Spreads

Supplements

Meals

Daily Totals
Your intake vs optimal targets

Macronutrients

Protein0.0g / 122.4g
0% of daily target
Carbs0.0g / 75.0g
0% of daily target
Fat0.0g / 63.0g
0% of daily target
Fiber0.0g / 30g
0% of daily target
Sugar0.0g
Calories0 / 2877
0% of daily target

Micronutrients

Calcium

0mg / 1000mg

Iron

0.0mg / 18mg

Magnesium

0mg / 400mg

Vitamin D

0.0mcg / 20mcg

Omega-3

0.00g / 2.5g

Creatine

0.00g

Understanding Your Results

Protein: Essential for muscle building, recovery, and overall body function. Read our detailed protein intake guide for comprehensive recommendations, but generally:

  • Sedentary: 0.45-0.54g per lb (1.0-1.2g/kg) — maintains muscle during aging and supports health
  • Moderately Active: 0.54-0.64g per lb (1.2-1.4g/kg) — supports regular exercise and fitness goals
  • Athletes & Muscle Building: 0.73-1.0g per lb (1.6-2.2g/kg) — optimizes muscle protein synthesis
  • During Weight Loss: 0.73-1.0g per lb (1.6-2.2g/kg) — preserves lean mass and increases satiety

    • Carbohydrates: Primary energy source for your brain and muscles. Needs vary based on activity level, training intensity, and fitness goals.

    Fiber: Supports digestion, heart health, and sustained energy. Aim for 25-35g daily from whole foods.

    Creatine: Supports muscle strength and cognitive function. Most people get 1-2g daily from food; supplementation adds an additional 3-5g.

    Vitamins & Minerals: Critical for immune function, bone health, energy production, and cognitive performance. The calculator tracks calcium, iron, magnesium, and vitamin D.