Nutrition Calculator

🍎 Nutrition & Macro Goal Calculator 1. Your Information Age: Biol...

Kyle Milano

Published: April 20, 2025

🍎 Nutrition & Macro Goal Calculator

1. Your Information

Age:

Biological Sex:

Weight:

Height:

ft in

Activity Level:

Weight Goal:

📊 Your Estimated Daily Goals

Basal Metabolic Rate (BMR): 0 kcal

Total Daily Energy Expenditure (TDEE): 0 kcal

Daily Calorie Goal: 0 kcal

Macro Goals (approximate):

Carbohydrates: 0 g
Protein: 0 g
Fat: 0 g

Weekly Green Smoothie Ideas 🥤

Here are some simple ideas to incorporate more greens. Adjust ingredients to your taste and nutritional needs!

Day 1: Classic Green
Ingredients: 1 cup spinach, 1 banana (fresh or frozen), 1 cup almond milk (or water), 1 tbsp chia seeds. Blend until smooth.
Day 2: Tropical Kale
Ingredients: 1 cup kale (stems removed), 1/2 cup pineapple chunks, 1/2 cup mango chunks, 1 cup coconut water. Blend until smooth.
Day 3: Berry Spinach Boost
Ingredients: 1 cup spinach, 1/2 cup mixed berries (frozen), 1/2 banana, 1 cup water, 1 tbsp flax seeds. Blend until smooth.
Day 4: Apple Ginger Zing
Ingredients: 1 cup kale, 1 green apple (cored), 1/2 cucumber, small piece of ginger, squeeze of lemon juice, 1 cup water. Blend until smooth.
Day 5: Creamy Avocado Dream
Ingredients: 1 cup spinach, 1/4 avocado, 1 banana, 1 cup unsweetened almond milk, optional: scoop of protein powder. Blend until smooth.
Day 6: Pear Ginger Spice
Ingredients: 1 cup kale or spinach, 1 ripe pear (cored), small piece of ginger, pinch of cinnamon (optional), 1 cup water or almond milk. Blend until smooth.
Day 7: Minty Pineapple Refresher
Ingredients: 1 cup spinach, 1 cup pineapple chunks, handful of fresh mint leaves, 1/2 cucumber, 1 cup coconut water or water. Blend until smooth.

Notes:

BMR is calories burned at rest. TDEE includes activity.
Goals are estimates. Consult a professional for personalized advice.
Macros based on ~40% Carbs, 30% Protein, 30% Fat.