Nutrient Calculator

Advanced Nutrition Calculator

Calculate your optimal calorie intake and macronutrient distribution

Age

Gender Identity Male Female Transgender Male (FTM) Transgender Female (MTF) Non-Binary

Hormone Therapy Duration Less than 6 months 6 months 1 year 1.5 years 2 years 2.5 years 3+ years

Based on current research, metabolic adaptation typically completes within 2 years for FTM individuals and 3 years for MTF individuals.

Research: Franssens et al., 2019 - Metabolic changes stabilize within 12-24 months for FTM and 18-36 months for MTF individuals.

Measurement System

Metric Imperial

Height (cm)

Weight (kg)

Height (feet)

Height (inches)

Weight (lbs)

Activity Level Sedentary (little to no exercise) Lightly Active (light exercise 1-3 days/week) Moderately Active (moderate exercise 3-5 days/week) Very Active (hard exercise 6-7 days/week) Extremely Active (very hard exercise, physical job)

Goal Fat Loss Body Recomposition Mass Gain

Meals Per Day 1 Meal 2 Meals 3 Meals 4 Meals 5 Meals 6 Meals 7 Meals 8 Meals

Snacks Per Day No Snacks 1 Snack 2 Snacks 3 Snacks 4 Snacks

Workout Time Early Morning (Before Breakfast) Morning Afternoon Evening Late Evening (After Dinner) No Workout

Email Address (Optional)

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Daily Calorie Target

0 kcal

Based on Mifflin-St Jeor & Harris-Benedict equations

Your calculation uses a research-based blended approach that completes metabolic adaptation within 2 years for FTM and 3 years for MTF individuals.

Based on current research into metabolic changes during hormone therapy.

Macronutrient Distribution

Protein

0g

Carbohydrates

0g

Fat

0g

Optimal Meal Plan

Enter your details and click calculate to see your personalized meal plan.

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This calculator gives you estimates. For a truly customized plan tailored to your body, lifestyle, and goals, schedule a consultation with our expert nutritionists.

• Personalized nutrition strategies for your unique needs
• Regular check-ins and progress tracking with our coaching packages
• Supplement recommendations and timing strategies

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Important Notice: This calculator provides estimates based on established formulas. For a comprehensive, personalized nutrition plan that accounts for your unique metabolism, health status, and lifestyle factors, we recommend scheduling a professional assessment with our nutrition experts.

Individual results may vary. This tool is designed for educational purposes and should not replace personalized professional guidance.