Free tool
Most calculators give you one number.This one gives you three.
Your body doesn't need the same fuel on a hard session day as it does on a rest day. Get calorie and macro targets for heavy, moderate and easy days, calculated from your numbers.
Your details
Your targets
How this was worked out.
Protein stays flat across all three days. Fat stays close to flat. Carbohydrate does the moving, because carbohydrate is what fuels hard work. Run heavy and easy days in roughly equal numbers and the week averages out near your target.
These are estimates. Your data isn't.
A calculator works from four numbers you typed in. NxsTech Performance works from your watch, your scale and your weekly check-in, read by a named coach who adjusts the plan when the numbers say to.
See the plansThese figures are estimates, not prescriptions. Every equation of this kind predicts an average, and real people sit above and below it. Treat the result as a starting point, then adjust based on what your weight and performance actually do over two to three weeks.
This tool is general information for healthy adults. It is not medical or dietetic advice, and it does not account for pregnancy, breastfeeding, eating disorders, diabetes, thyroid conditions, kidney disease or any medication that affects appetite or metabolism. If any of that applies to you, speak to your doctor or an Accredited Practising Dietitian before changing what you eat.
If you are under 18, this tool is not for you.