Nutrition Calculator

Answer a few quick questions and get personalized nutrition targets based on your goals, preferences, and daily activity.

SOTA Nutrition Calculator
Step 1 of 5 -- About you
Your body
feet
inches
Please fill in all required fields.
Step 2 of 5 -- Your goals
Please select a goal.
Please enter a target weight and goal date.
Step 3 of 5 -- Activity levels

NEAT = Non-Exercise Activity Thermogenesis (daily movement outside workouts). EAT = Exercise Activity Thermogenesis (planned workouts).

Please select your daily movement level.
Please select your exercise level.
Step 4 of 5 -- Diet & preferences
Please select a cooking preference.

Default percentages are set by your goal using Precision Nutrition guidelines. Override below if desired (must total 100%).

Percentages must add up to 100%.
We will exclude these from your meal plan suggestions.
We will factor these into your weekly calorie and macro targets.
Alcohol calories will be factored into your daily targets and shown as a percentage of your total weekly calories.
Your daily targets
BMR
--kcal
TDEE
--kcal
Target calories
--kcal
Daily deficit/surplus
--kcal
Macro breakdown
Protein--
Carbohydrates--
Fat--
Weight trajectory
Projected weight over time
Your 7-day meal plan
Weekly grocery list
Meal prep strategy
Resources for your eating style
Get this plan by email

We'll send a full breakdown of your results, your personalized meal plan, grocery list, and prep guide straight to your inbox.

These figures are estimates based on the Mifflin-St Jeor equation and Precision Nutrition guidelines. They are not medical advice. For a fully personalized plan, speak with a SOTA nutrition coach.