NUTRITION CALCULATOR & MEAL PLAN GENERATOR

NUTRITION CALCULATOR &

MEAL PLAN GENERATOR

ADVANCED NUTRITION CALCULATOR

COACH NANA

Your Personalised Nutrition Calculator

1
You

2
BMR

3
Activity

4
Goal

5
Profile

6
Macros

7
Plan

Personal Information

Your age and biological gender determine the most accurate BMR formula and protein targets for your life stage.

Biological Gender

Age (18 – 120)

yrs

Biological variables used for Mifflin-St Jeor and Katch-McArdle BMR equations.

Basal Metabolic Rate

Calories burned at complete rest — breathing, heartbeat, organ function. The foundation of all calorie calculations.

Choose BMR formula

Mifflin-St Jeor — Recommended for most people. Uses height, weight & age. Most widely validated. Katch-McArdle — More accurate if you know your body fat %. Best for athletic or lean individuals.

Body Fat % (3 – 60%)

%

Men avg 15–20%, Women 22–28%. DEXA scan or calipers give the most precise result.

Metric Imperial

Height (60 – 300 cm)

cm

Weight (30 – 300 kg)

kg

Mifflin MD et al. (1990) J Am Diet Assoc; Katch-McArdle (1996) Exercise Physiology.

Activity Level

TDEE (Total Daily Energy Expenditure) is how many calories your body burns in a full day — combining your BMR with all movement: structured exercise, walking, standing, and even fidgeting (NEAT). It is calculated as BMR × an activity multiplier. TDEE = your maintenance calories — eating exactly at this number keeps your weight stable. Every other target (fat loss, muscle gain) is built by adjusting up or down from this number.

Your TDEE = BMR × activity multiplier. Choose the level that best reflects your typical week — including exercise and daily movement.

SedentaryLittle or no exercise, desk job

Lightly ActiveLight exercise 1–3 days/week or active job

Moderately ActiveModerate exercise 3–5 days/week

ActiveHard exercise 6–7 days/week

Very ActiveIntense training, physical job, or twice-daily sessions

Ainsworth BE et al. (2011) Med Sci Sports Exerc. ⚠️ Most people overestimate by 1 level — when unsure, go lower and validate over 2 weeks of weight tracking.

Your Goal

TDCI (Target Daily Calorie Intake) is your personalised calorie target after applying your goal adjustment. A deficit creates fat loss; a surplus supports muscle gain. The size of the adjustment controls the speed and sustainability of change.

Choose your primary goal, then set your calorie adjustment to calculate your Target Daily Calorie Intake (TDCI) — your personalised daily calorie target. A deficit drives fat loss; a surplus fuels muscle gain; maintenance enables body recomposition.

🔥 Lose Weight Fat loss & cut

⚖️ Maintain Recomposition

💪 Gain Muscle Lean bulk (5–10%)

Calorie adjustment 10%

Lose: 10–20% deficit is optimal — aggressive cuts risk muscle loss.
Maintain: Eat at TDEE + resistance training = body recomposition.
Gain: 5–15% surplus (lean bulk) minimises fat gain.

Hall KD et al. (2012) Lancet; Helms ER et al. (2014) J Int Soc Sports Nutr.

Your Profile

This personalises your macro targets and meal plan to your training and lifestyle.

Training type

🏋️Strength / LiftingWeights, powerlifting, bodybuilding

🏃EnduranceRunning, cycling, triathlon

⚡HIIT / CrossFitHigh-intensity intervals

🧘Yoga / PilatesLow-impact, mobility

🤸Mixed / GeneralCombination of several

🚶No TrainingWalking, light movement

Dietary preferences (select all that apply)

No restrictions Vegan 🌱 Vegetarian Keto / Low-carb Halal 🥩 Kosher Dairy-free 🥛 Gluten-free 🌾 Nut-free Pescatarian 🐟

🌍 Cuisine Style

Nigerian 🇳🇬 African 🌍 Mediterranean 🫒 Asian 🥢 Caribbean 🌴

Meals per day

2 meals

3 meals

4 meals

5 meals

6 meals

Meal frequency doesn’t affect fat loss — choose what fits your schedule and adherence.

Lifestyle factors (influence caloric needs & flags)

😴 Sleep quality: Good (7–8 hrs)

7–8 hrs — optimal for metabolism

😰 Stress level: Moderate stress

Some daily pressure — mild cortisol effect

Stress & cortisol: Epel ES et al. (2001) Psychosom Med; Sleep & metabolism: Spiegel K et al. (2004) Sleep; Sarcopenia: Bauer J et al. (2013) J Am Med Dir Assoc.

Macronutrient Targets

Macronutrients are the three energy sources in food. Protein (4 kcal/g) builds and preserves muscle. Carbs (4 kcal/g) fuel performance and brain function. Fats (9 kcal/g) support hormones, vitamin absorption, and cell health. The ratio you set here determines the food quality of your calories.

Pre-set for your training type, goal & age. Adjust the sliders — guardrails will flag any issues.

⚖️ Auto-balance: OFF

When ON, sliders auto-adjust so total always equals 100%

🥩 Protein30%

🌾 Carbohydrates40%

🥑 Fats30%

Morton RW et al. (2018) Br J Sports Med; Hamalainen EK et al. (1984) Horm Metab Res; Burke LM et al. (2017) J Physiol.

Your Meal Plan

Built around your dietary preferences, meal frequency & macro targets.

COACHING FOR WOMEN 35+

Get the Coaching, Structure, and Support you need to finally Lose Weight, Keep It Off, and take back control of your Health and Body.

Without Restrictive Diets & Extreme Workouts

For women in their 30s, 40s,

50s and beyond.

PROGRAM BEGINS MARCH 23RD

It's 100% FREE but spots are limited!

Here's What You'll

Get When You Sign Up:

Nutrition Plan & Coaching - learn how to set up your nutrition for sustainable weight loss. Get simple fat loss meal ideas and healthy recipes. No extremes, calorie counting, or starvation necessary. Yes, Nigerian foods included.

Exercise Plan & Virtual Workouts - 20-30 minute group workouts (live and pre-recorded) - with beginner modifications and advanced progressions. No fancy equipment or gym required.

Access To Private Members-Only Support Group & Community - join a supportive group of women 35+ on the same journey. Share wins, ask questions, get encouragement. You're not doing this alone.

1-on-1 Coaching Session With Your Coach - You'll have a 1-on-1 chat to discuss your goals, needs, and then we'll customize the program for you. I'll also be in the community daily, answering questions and cheering you on. You'll get direct access to me throughout the entire 7 days.
Custom App and Members-Only Portal - access all your nutrition plans, workouts, and educational lessons - all in one place. You can also track and record your progress, check-in with your coach as you complete your daily task, upload your meals or exercise videos for your coach to review and get feedback.

PROGRAM BEGINS MARCH 23RD

It's 100% FREE but spots are limited!

Success stories from some of our clients

⭐️⭐️⭐️⭐️⭐️

‘For the first time in years, I finally understood why my weight wasn’t changing - and what to do about it.

Nothing felt extreme or overwhelming. I lost weight, yes, but more importantly, I stopped feeling confused and frustrated.

This felt realistic for my life.’

Aisha, 42

Banker

⭐️⭐️⭐️⭐️⭐️

'What surprised me most was how supported I felt. I wasn’t just told what to eat and how to exercise.

Coach Nana showed me how to make it work long-term.

I’ve lost weight before, but this is the first time I feel in control instead of starting over.'

Linda, 37

Mom of 2

⭐️⭐️⭐️⭐️⭐️

I’ve tried diets, workouts, even programs that worked … until they didn’t.

This was different. It wasn’t about perfection. It helped me rebuild consistency and confidence.

I’m stronger, my clothes fit better, and I finally believe I can keep this going.’

Mrs. Chinwe, 61

Retired, Grand mom

As seen and featured in:

A short message from Coach Nana

As seen and featured in:

More Client Results

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DESIGNED SPECIFICALLY FOR WOMEN 35+

Are you ready to take the next

step towards your weight loss,

health, and fitness goals?

PROGRAM BEGINS MARCH 23RD

It's 100% FREE but spots are limited!

ADVANCED NUTRITION CALCULATOR

COACH NANA

Personal Information

Basal Metabolic Rate

Activity Level

Your Goal

Your Profile

Macronutrient Targets

Your Meal Plan

📊 Update Your Weight & Recalculate