Interactive Tool

Longevity Nutrition Calculator

Estimate a starting point for protein, macros and micronutrients from your age, weight, activity level and goals. Each target is explained, with its source, under How this calculator works.

Your Targets

Daily Macronutrient Targets

Meal Distribution

Suggested Meal Plan Structure

Micronutrient Priorities

Key Micronutrients for Your Profile

NutrientPriorityDaily TargetWhy It MattersFood sources
Timing

Circadian Nutrition Guidance

Method, limits and how to read your result

How it works

Energy needs start from the Mifflin-St Jeor equation for resting energy expenditure, derived from 498 healthy adults aged 19 to 78 (reference 1), multiplied by an activity factor. Protein targets start from the RDA, which rests on nitrogen balance studies (reference 3), with higher targets for older adults, who need more protein than younger adults (reference 4).

Limits

Mifflin-St Jeor was the most reliable of the common equations, predicting resting needs within 10% for more people than the others, but it can still be noticeably wrong for an individual (reference 2). Activity factors are rough, and evidence on precise protein timing is mixed (reference 8).

How to read your result

Treat the numbers as a starting point. Track your weight, energy and training for a few weeks and adjust; if you have kidney disease, diabetes or another medical condition, check targets with your clinician or a dietitian.

How this calculator works

Energy. Resting energy expenditure uses the Mifflin-St Jeor equation: 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5 for men, or − 161 for women.[1] In a systematic review it predicted resting metabolic rate within 10% of measured values in more people than the other common equations, though errors for individuals can be large.[2] The result is multiplied by a conventional activity factor (1.2 to 1.9). The fat-loss and muscle settings adjust calories by 15% down or 5% up as examples.

Protein. A meta-analysis of nitrogen-balance studies estimated that 0.83 g/kg a day meets the needs of nearly all healthy adults,[3] so the calculator starts at 0.8 g/kg. Over 65 it uses 1.2 g/kg, the top of an expert group's recommended minimum of 1.0 to 1.2 g/kg, which reflects declining anabolic responses to protein with age.[4] For fat loss it uses 1.2 g/kg, because higher-protein weight-loss diets preserved more lean mass than standard-protein diets;[5] with resistance training it uses 1.6 g/kg, above which a meta-analysis found no further muscle gain.[6] After resistance exercise in young men, 20 g of protein maximally stimulated muscle protein synthesis,[7] and total daily protein mattered more than timing around workouts.[8]

Fiber. The recommendation for adults is 21 to 38 grams a day.[9]

Micronutrients. Targets are US Recommended Dietary Allowances or Adequate Intakes published by the NIH Office of Dietary Supplements, for vitamin D,[10] magnesium,[11] calcium,[12] vitamin K,[13] vitamin B12,[14] zinc,[15] omega-3 fatty acids[16] and iron.[17] In the VITAL trial, 1 g of fish oil a day did not lower major cardiovascular events or cancer.[18]

Meal timing. Time-restricted eating on its own was no better for weight loss than eating throughout the day in a 12-week trial.[19]

References

  1. 1Mifflin MD, et al. "A new predictive equation for resting energy expenditure in healthy individuals." Am J Clin Nutr. 1990;51(2):241-7. PubMed · DOI
  2. 2Frankenfield D, et al. "Comparison of predictive equations for resting metabolic rate in healthy nonobese and obese adults: a systematic review." J Am Diet Assoc. 2005;105(5):775-89. PubMed · DOI
  3. 3Rand WM, et al. "Meta-analysis of nitrogen balance studies for estimating protein requirements in healthy adults." Am J Clin Nutr. 2003;77(1):109-27. PubMed · DOI
  4. 4Bauer J, et al. "Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group." J Am Med Dir Assoc. 2013;14(8):542-59. PubMed · DOI
  5. 5Wycherley TP, et al. "Effects of energy-restricted high-protein, low-fat compared with standard-protein, low-fat diets: a meta-analysis of randomized controlled trials." Am J Clin Nutr. 2012;96(6):1281-98. PubMed · DOI
  6. 6Morton RW, et al. "A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults." Br J Sports Med. 2018;52(6):376-384. PubMed · DOI
  7. 7Moore DR, et al. "Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men." Am J Clin Nutr. 2009;89(1):161-8. PubMed · DOI
  8. 8Schoenfeld BJ, et al. "The effect of protein timing on muscle strength and hypertrophy: a meta-analysis." J Int Soc Sports Nutr. 2013;10(1):53. PubMed · DOI
  9. 9MedlinePlus (US National Library of Medicine). "Fiber." Accessed October 1, 2026. Source
  10. 10NIH Office of Dietary Supplements. "Vitamin D: Fact Sheet for Health Professionals." Accessed October 1, 2026. Source
  11. 11NIH Office of Dietary Supplements. "Magnesium: Fact Sheet for Health Professionals." Accessed October 1, 2026. Source
  12. 12NIH Office of Dietary Supplements. "Calcium: Fact Sheet for Health Professionals." Accessed October 1, 2026. Source
  13. 13NIH Office of Dietary Supplements. "Vitamin K: Fact Sheet for Health Professionals." Accessed October 1, 2026. Source
  14. 14NIH Office of Dietary Supplements. "Vitamin B12: Fact Sheet for Health Professionals." Accessed October 1, 2026. Source
  15. 15NIH Office of Dietary Supplements. "Zinc: Fact Sheet for Health Professionals." Accessed October 1, 2026. Source
  16. 16NIH Office of Dietary Supplements. "Omega-3 Fatty Acids: Fact Sheet for Health Professionals." Accessed October 1, 2026. Source
  17. 17NIH Office of Dietary Supplements. "Iron: Fact Sheet for Health Professionals." Accessed October 1, 2026. Source
  18. 18Manson JE, et al. "Marine n-3 Fatty Acids and Prevention of Cardiovascular Disease and Cancer." N Engl J Med. 2019;380(1):23-32. PubMed · DOI
  19. 19Lowe DA, et al. "Effects of Time-Restricted Eating on Weight Loss and Other Metabolic Parameters in Women and Men With Overweight and Obesity: The TREAT Randomized Clinical Trial." JAMA Intern Med. 2020;180(11):1491-1499. PubMed · DOI

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