ripped.club • Calorie Intake Calculator

Personal Information

Gender

Age (years)

years

Weight (kg)

kg

Height (cm)

cm

Activity Level

Sedentary

Little to no exercise, desk job

Lightly Active

Light exercise 1-3 days/week

Moderately Active

Moderate exercise 3-5 days/week

Very Active

Hard exercise 6-7 days/week

Extremely Active

Very intense daily exercise/sports or physical job

Your Fitness Goals

Primary Goal

Fat Loss

Reduce body fat while preserving as much muscle as possible

Maintenance

Maintain current weight while improving body composition

Muscle Gain

Build muscle mass with minimal fat gain

Performance

Optimize athletic performance for your sport or activity

Fat Loss Intensity

Mild (0.25kg/week) Moderate (0.5kg/week) Aggressive (1kg/week)

Moderate fat loss balances progress with sustainability, maintaining muscle mass and energy levels.

Training Style

Strength Training

Cardio Focused

Mixed Training

Minimal Exercise

Diet Style Preferences

Select a dietary approach that best fits your preferences and lifestyle.

Balanced

Moderate distribution of all macronutrients for overall health and flexibility.

Protein 30%

Carbs 40%

Fat 30%

High Protein

Emphasis on protein for muscle recovery, growth, and appetite control.

Protein 40%

Carbs 30%

Fat 30%

Low Carb

Reduced carbohydrates with higher protein and fats for easier fat loss.

Protein 35%

Carbs 25%

Fat 40%

Meal Frequency

3 Meals

Traditional breakfast, lunch, dinner

4 Meals

3 meals + 1 snack

5+ Meals

Frequent smaller meals

Special Considerations (Optional)

Vegetarian

Vegan

Gluten-Free

Lactose-Free

Nut-Free

Intermittent Fasting

Your Personalized Nutrition Plan

Based on your profile, goals, and preferences, we've created a comprehensive nutrition plan to help you achieve optimal results.

Daily Calorie Target

Basal Metabolic Rate (BMR)

1,640 calories/day

Calories needed for basic functions at rest

Total Daily Energy Expenditure

2,255 calories/day

Calories needed with your activity level

Target Daily Calorie Intake

1,755 calories/day

500 calorie deficit for moderate fat loss

Body Mass Index (BMI)

24.5

Normal Weight

Estimated Body Fat Percentage

18%

Based on BMI, age, and gender

Protein Requirement

140 g • 2.0 g/kg bodyweight

Macronutrient Ratio

Optimal
Ratio

Protein

30% (530 cals)

140g • 4 calories per gram

Carbohydrates

40% (705 cals)

175g • 4 calories per gram

Fats

30% (530 cals)

60g • 9 calories per gram

Meal Timing Strategy

Breakfast (7-9 AM)

25% of daily calories, higher in protein and complex carbs to fuel the day

Lunch (12-2 PM)

30% of daily calories, balanced macros to sustain energy

Dinner (6-8 PM)

30% of daily calories, higher in protein, moderate in fats

Snack (as needed)

15% of daily calories, focus on protein and fiber to control hunger

Food Recommendations

Protein Sources

Chicken breast
Lean beef
Greek yogurt
Eggs
Whey protein
Tofu
Fish (salmon, tuna)

Carbohydrate Sources

Brown rice
Sweet potatoes
Oats
Quinoa
Whole grain bread
Fruits
Beans & legumes

Healthy Fat Sources

Avocados
Olive oil
Nuts & seeds
Fatty fish
Nut butters
Egg yolks
Coconut (oil, milk)

Sample Daily Meal Plan

1,755 calories

Breakfast (440 calories)

Scrambled eggs with spinach 3 eggs
Whole grain toast 1 slice
Avocado 1/4

30g protein 25g carbs 20g fat

Lunch (530 calories)

Grilled chicken breast 130g
Brown rice 3/4 cup
Mixed vegetables 1 cup
Olive oil dressing 1 tbsp

40g protein 45g carbs 15g fat

Dinner (530 calories)

Baked salmon 150g
Sweet potato 100g
Steamed broccoli 1 cup
Quinoa 1/3 cup

40g protein 50g carbs 15g fat

Snack (255 calories)

Greek yogurt 175g
Berries 100g
Almonds 15g

20g protein 20g carbs 10g fat

Daily Nutrition Totals

Calories

1,755

Protein

130g (30%)

Carbs

140g (40%)

Fat

60g (30%)

Fiber

30g

Nutrition Tips & Strategies

Meal Prep Strategies

Batch cook proteins and complex carbs on weekends for 2-3 days
Use portion-controlled containers to prevent overeating
Keep healthy snacks readily available for hunger emergencies
Plan and shop for meals weekly to reduce impulsive food choices

Hunger Management

Prioritize protein at each meal to promote fullness
Include fiber-rich vegetables to increase meal volume with minimal calories
Stay hydrated with water throughout the day to distinguish thirst from hunger
Choose whole foods over processed alternatives for greater satiety

Nutrient Timing

Consume protein within 2 hours after strength training to optimize muscle recovery
Include some carbohydrates before intense workouts for optimal performance
Consider limiting most carbohydrates earlier in the day when activity is higher
Distribute protein evenly throughout the day for optimal muscle protein synthesis

Progress Monitoring

Track your food intake for the first 2-3 weeks to build awareness of portion sizes and calories
Weigh yourself at consistent times (e.g., morning after using bathroom) 2-3 times per week
Take progress photos and body measurements monthly to track changes beyond the scale
Reassess your calorie needs every 4-6 weeks as your body weight and composition change

Next Steps

1

Start implementing your nutrition plan

Begin with the calorie target and macronutrient distribution provided. Use the sample meal plan as a starting point and adjust foods based on your preferences while maintaining similar nutritional values.

2

Track your progress

Monitor your weight, measurements, energy levels, and workout performance. Adjust your calorie intake if you're not progressing toward your goals at the expected rate.

3

Optimize your workout routine

Combine this nutrition plan with an appropriate training program for your goals. Proper exercise enhances nutrient partitioning and maximizes results.

4

Create a full fitness account

Sign up for ripped.club to access personalized workout plans, detailed nutrition tracking, and progress analytics to complement your nutrition strategy.

Advanced Calorie Calculator

Nutrition Made Simple

Your Nutrition Plan Includes