Daily Nutrition Calculator
Modify the values and click the Calculate button to use
Daily Nutrition Result
Macronutrient Breakdown
Nutrition in Common Foods (Pork-Free)
Sample Daily Nutrition Plans (Pork-Free)
| Meal | 1500 Cal Plan | 2000 Cal Plan | 2500 Cal Plan |
|---|---|---|---|
| Breakfast | Oatmeal (150) Berries (50) Milk (100) |
2 Eggs (160) Whole wheat toast (150) Avocado (80) |
Protein smoothie (300) Banana (100) Almonds (160) |
| Snack | Apple (80) Almonds (70) |
Greek yogurt (120) Walnuts (100) |
Cottage cheese (180) Whole grain crackers (120) |
| Lunch | Grilled chicken (200) Quinoa (150) Vegetables (100) |
Salmon (250) Brown rice (200) Salad (100) |
Chicken breast (300) Sweet potato (200) Broccoli (100) |
| Snack | Carrot sticks (30) Hummus (70) |
Protein bar (200) | Tuna salad (250) Whole grain bread (150) |
| Dinner | Turkey (180) Vegetables (120) Lentils (150) |
Lean beef (280) Mashed potatoes (200) Green beans (80) |
Grilled fish (350) Quinoa (250) Asparagus (100) |
| Total Calories | 1,500 | 2,000 | 2,500 |
| Protein (g) | 90 | 120 | 150 |
| Carbs (g) | 180 | 220 | 280 |
| Fat (g) | 50 | 65 | 80 |
Daily Nutrient Requirements
| Nutrient | Recommended Daily Intake | Functions | Food Sources (Pork-Free) |
|---|---|---|---|
| Protein | 0.8-1.2 g/kg body weight | Muscle repair, enzyme production | Chicken, fish, eggs, legumes, dairy |
| Carbohydrates | 45-65% of total calories | Primary energy source | Grains, fruits, vegetables |
| Fat | 20-35% of total calories | Hormone production, nutrient absorption | Nuts, oils, avocado, seeds |
| Fiber | 25-30 g | Digestive health, cholesterol control | Whole grains, fruits, vegetables |
| Calcium | 1000-1200 mg | Bone health, muscle function | Dairy, leafy greens, fortified foods |
| Iron | 8-18 mg | Oxygen transport, energy production | Red meat (beef), spinach, legumes |
| Vitamin C | 75-90 mg | Immune function, collagen production | Citrus fruits, bell peppers, broccoli |
| Vitamin D | 600-800 IU | Bone health, immune function | Sunlight, fatty fish, fortified milk |
Daily Nutrition Calculator Introduction
The Daily Nutrition Calculator can be used to estimate the number of calories and nutrients a person needs to consume each day. This calculator provides pork-free recommendations and can also provide detailed macronutrient breakdown based on your goals and dietary preferences. Use the "Metric Units" tab if you are more comfortable with the International System of Units (SI).
Understanding Macronutrients
Macronutrients are the nutrients your body needs in large amounts to function properly. They include carbohydrates, proteins, and fats. Each macronutrient plays a unique role in your body:
- Carbohydrates: Your body's main source of energy, especially for your brain and muscles during exercise.
- Proteins: Essential for building and repairing tissues, making enzymes and hormones, and supporting immune function.
- Fats: Important for energy storage, hormone production, nutrient absorption, and protecting your organs.
How to Calculate Your Nutrition Needs
The number of calories and nutrients you need depends on various factors including:
- Age
- Gender
- Height and weight
- Activity level
- Weight goals (loss, gain, or maintenance)
- Dietary preferences and restrictions
Recommended Macronutrient Distribution
| Diet Type | Carbohydrates | Protein | Fat |
|---|---|---|---|
| Balanced | 45-65% | 10-35% | 20-35% |
| High Protein | 30-40% | 30-40% | 20-30% |
| Low Carb | 20-30% | 25-35% | 40-50% |
| Keto | 5-10% | 20-25% | 70-75% |
| Halal (No Pork) | 45-55% | 20-30% | 25-30% |
Nutrition Calculation Formula
The calculator uses the Mifflin-St Jeor Equation for calculating calorie needs, then distributes macronutrients based on your selected diet preference:
Total Daily Energy Expenditure (TDEE) is then calculated by multiplying BMR by the activity multiplier.
Macronutrient Calculation:Weight Management Through Nutrition
To maintain your current weight, you need to balance the number of calories you consume with the number of calories your body uses. To lose weight, you need to create a calorie deficit by eating fewer calories than your body needs or by increasing your physical activity. To gain weight, you need to consume more calories than you expend.
| Goal | Calorie Adjustment | Weekly Weight Change |
|---|---|---|
| Weight Loss | Reduce by 500-1000 calories/day | 0.5-1 kg per week |
| Weight Maintenance | No adjustment | 0 kg per week |
| Weight Gain | Increase by 500 calories/day | 0.5 kg per week |
Risks of Poor Nutrition
- Nutrient deficiencies
- Weakened immune system
- Fatigue and low energy
- Poor bone health
- Muscle loss
- Hormonal imbalances
- Increased risk of chronic diseases
- Poor mental health and cognitive function
Benefits of Proper Nutrition
- Improved energy levels
- Healthy weight maintenance
- Stronger immune system
- Better mental clarity
- Improved physical performance
- Reduced risk of chronic diseases
- Better sleep quality
- Improved mood and well-being
Limitations of Nutrition Calculators
While nutrition calculators provide a good estimate of your energy and nutrient needs, they have limitations. They don't account for individual variations in metabolism, body composition, or specific health conditions. For personalized nutrition advice, consult a registered dietitian or healthcare provider.