US Consultations · Wellness Series
USC Nutrition
Calculator
Clinically-informed, evidence-based calorie & macro targets — personalized to your physiology and goals.
Mifflin-St Jeor & Katch-McArdle
DRI / RDA Micronutrients
Goal-specific macros
Hydration & meal timing
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Personal Details
Used for formula accuracy — hormonal differences significantly affect BMR
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Body Composition — optional, improves accuracy
Unlocks Katch-McArdle formula — considerably more accurate for lean individuals
About our formulas: We use Mifflin-St Jeor (gold standard for general populations) or Katch-McArdle when body fat % is available. Cunningham is automatically applied for trained athletes with low body fat. All results are estimates — individual metabolism varies by ±10–15%.
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Body Composition
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Macronutrient Targets
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Micronutrient Daily Targets DRI / RDA based
| Nutrient | Daily Target | Best Food Sources | Notes / Warnings |
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Micronutrient disclaimer: Targets are based on Dietary Reference Intakes (DRIs) for healthy adults. Individuals with medical conditions, food allergies, or malabsorption disorders may have significantly different requirements. Consult a registered dietitian nutritionist (RDN) for personalized guidance.
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Hydration & Meal Timing
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litres per day
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