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Before we calculate

20%
Valora Nutrition

macro calculator

Are you 18 or older?

Do any of these apply to you?

Pregnancy or breastfeeding; current eating-disorder treatment; or a medical condition requiring specialised nutrition care.

A practical educational estimate of energy and macronutrients — with your personalised numbers held until the final reveal.

This calculator provides a general educational estimate for adults. It is not intended for pregnancy, breastfeeding, eating-disorder treatment or medical nutrition therapy.

Your goal

What are you working toward?

Choose the option that best describes what you want from your nutrition right now.

Your details

Tell us about you.

Your sex selection automatically determines which Mifflin-St Jeor resting-energy equation is used in the background.

Activity

What does your normal activity look like?

Think about your whole week, including work, daily movement and training. Choose the description that best reflects your usual activity.

Choose overall activity from your whole week. Steps and training details refine your estimated daily energy needs.

Your personalised result
YOUR RESULTS
ARE READY.
Unlock your Valora Nutrition Starting Point

Enter your details below to reveal your result. Your personalised numbers have not been shown yet.

Backend testing: the dashboard will still reveal immediately. Once the secure endpoint is connected, this submission will also save your contact details and email your personalised result.
Your Valora Nutrition Starting Point

Your result

Your goal --
Your daily calorie goal
--
kcal/day
Suggested starting point
~-- kcal/day
Protein
--
g/day
--
Carbs
--
g/day
--
Fat
--
g/day
--
Estimated maintenance calories -- kcal/day

Estimated calories your body uses each day before adjusting for your goal. --

Resting energy -- kcal/day

Estimated energy your body uses at complete rest.

How your calories are built

Example daily energy breakdown

Protein --
Carbohydrate --
Fat --
Approximate total --
Show me how this was calculated
These are educational estimates, not a measured metabolism or medical nutrition prescription. Real-world intake, body-mass trends, hunger, training and recovery are used to refine a starting estimate over time.

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