Nutrition FAQ
Answers about calories, macros, BMI, hydration and using our calculators.
How are my calories calculated? +
We use the Mifflin-St Jeor equation for basal metabolic rate (BMR), multiplied by an activity factor for TDEE. Your goal adjusts the total (−15% loss, +10% gain).
Can I customize macro splits? +
The calculator applies an automatic split: protein based on weight (1.8–2 g/kg), fat at 25–28% of calories, remainder as carbs. For specific medical needs, consult a professional.
Is BMI reliable for everyone? +
No. BMI does not distinguish muscle from fat, ignores fat distribution and varies with age. It is a population indicator, not an individual diagnosis.
How much water should I drink daily? +
Our estimator starts at 35 ml/kg with activity and climate bonuses. Needs vary (intense sport, heat, pregnancy). Listen to thirst and urine color.
Can I lose 1 kg per week? +
Theoretically yes (~1000 kcal/day deficit), but it is often hard to sustain and risky for muscle mass. 0.3–0.5 kg/week is more realistic and durable.
Do I need to count calories forever? +
Not necessarily. Tracking builds portion awareness. Many people shift to intuitive habits once they know their benchmarks.
Do calculators replace a dietitian? +
No. They provide general estimates. Medical conditions, pregnancy, eating disorders or elite sports goals need personalized guidance.
Why is x-default English? +
NutriScale targets an international audience. English is the default for search engines; French is fully available with localized slugs.
Is my data stored? +
No. All calculations run in your browser. No signup, no profile saved on our servers.
How do I share a result? +
Use the Share button on each calculator — the URL includes your parameters to recreate the same simulation.