NourFit: Free Macro Calculator & AI Fitness Planner

Stop Guessing:
Calculate macros and get a personalised plan

✔️ Calculate calories, protein, fat, and carbs for YOUR goals
✔️ See realistic timelines
✔️ Get actionable steps

Certified online fitness coach
Passionate about real results and tech

🎁

BONUS: Submit your calculations to unlock AI-Personalized Fitness Goals for One Year!
It takes just 1 minute 🔽

⭐️⭐️⭐️⭐️⭐️
Got more than I expected! Macro, goals, and a consultation with Dmytro (who’s fitness trainer btw). Thank you!

Francis FadelWeb Developer, Atlanta

⭐️⭐️⭐️⭐️⭐️
I wish I found this service earlier. Now no guesswork with my diet and fitness routine. The E-mails with tips worth a lot!

Lawrence MillsIT, London UK

⭐️⭐️⭐️⭐️⭐️
Was skeptical at first, but after 1 month lost 3kg without extreme diets, gained energy and confidence that I can do it!

Julia KeysBusiness Manager, Los Angeles

Do you want your macros to actually work?
Be sure to watch this short video
🔽🔽

Feeling ready for next important step?
Don’t guess – I’ll show the right road!

Just send REVIEW to me in WhatsApp / Telegram / Instagram!

P.S. This free chat offer is a limited-time bonus for new users of this service.

Why It Matters?

Know What to Do

Clear, personalized roadmap tailored to your goals.

Stay Motivated

Track realistic progress that keeps you going.

Get Results Faster

Focus your effort efficiently for maximum impact.

Dmytro Nour

Certified Fitness Coach & PT (UK) – Click here to check

Your Online Fitness Coach — real results, no BS.

Personalized programs for busy people who want to get in shape,
stay motivated, and actually see progress

Why NourFit?

No generic plans — every step is tailored for you
Tech-driven. Easy to follow. Results-focused.
Affordable — invest in yourself, not overpriced PTs

If you have any specific question related to macros, goals, fitness routine, etc — feel free to fill out this contact form.
Will be glad to speak to you!

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How does the Macro Calculator work?

Our Macro Calculator estimates your Total Daily Energy Expenditure (TDEE) — that is, the total amount of calories you burn per day. This isn’t just a simple calorie count. Our system uses up-to-date, science-based formulas to consider not just your workouts, but all aspects of your lifestyle:
Basal Metabolic Rate (BMR): The energy your body uses at complete rest for basic life functions (breathing, heartbeat, brain function, etc.). This is about 50–70% of your total daily energy expenditure.
Non-Exercise Activity Thermogenesis (NEAT): Calories burned during daily movement (walking, standing, fidgeting, steps). NEAT can make up 5–20% of your total daily energy, depending on your lifestyle.
Thermic Effect of Food (TEF): Energy required to digest and process your food. Usually around 10–15% of total calories.
Exercise Activity Thermogenesis (EAT): Calories burned during workouts, which usually only accounts for 5–15% of your total expenditure (less than most people expect).
Why is this better than other calculators?
Most calculators just multiply your BMR by a rough “activity factor,” which ignores huge differences in daily movement and leads to mistakes. We account for:
Your individual BMR (using the Katch-McArdle formula based on lean body mass — more accurate than general population formulas).
Actual daily activity (your steps, time on feet, not just gym time).
Training sessions as a separate variable, not merged into a single “activity” factor.

Which formulas does the calculator use?

BMR calculation:
We use the Katch-McArdle formula, which is based on your lean body mass (LBM).
BMR = 370 + (21.6 × LBM in kg)
TDEE calculation:
Instead of a one-size-fits-all multiplier, we break it down:
Sedentary lifestyle: TDEE = BMR × 1.2
Light activity (1–3 workouts/week): TDEE = BMR × 1.375
Moderate activity (3–5 workouts/week): TDEE = BMR × 1.55
High activity (6–7 workouts/week): TDEE = BMR × 1.725
Very high activity (physical job, daily training): TDEE = BMR × 1.9
But in our calculator, we refine these multipliers based on:
Your average daily step count and non-exercise movement
Your gym workouts (frequency, duration, intensity)
Your self-reported job and lifestyle activity
TEF and EAT are also factored in based on your macros and training data.

How accurate is this calculator?

No online calculator is perfect. But most errors happen because people overestimate the calories they burn during exercise and underestimate the impact of daily movement. Our calculator minimizes these errors by separating exercise and NEAT.
For example:
Someone who trains hard 3x a week but sits the rest of the day will burn less than someone who walks 12,000 steps a day even if they don’t “work out.”
Most of your energy burn is not from workouts but from your baseline metabolism and how much you move outside the gym.

How are my protein, carb, and fat targets calculated?

Protein: 1.6–2.2g per kg of lean body mass (adjusted for your goals and training volume).
Fats: 0.8–1g per kg of body weight.
Carbohydrates: The rest of your calories after protein and fat are set.
If your goal is fat loss, the calculator creates a moderate calorie deficit (not extreme), prioritizing muscle preservation.

Is my data stored or used elsewhere? (Privacy Policy)

Your data is only used to calculate your TDEE and personalized macros.
We do not store, sell, or share your personal information for any other purpose.
Calculations are performed securely, and your data is not used for advertising or third-party marketing.
If you sign up for additional services (e.g., email coaching), only your email and basic stats are saved, and you can unsubscribe at any time.

What makes this calculator unique?

Most accurate BMR calculation (using lean body mass, not just weight and height).
Considers daily movement and exercise as separate, not just “are you active?”
Clear breakdown of what actually burns your calories: BMR, NEAT, TEF, EAT.
Built for real-world use: busy professionals, gamers, office workers — not just athletes.
Actionable results: Not just numbers, but a realistic strategy and next steps.

Do you want your macros to actually work? Be sure to watch this short video🔽🔽

Feeling ready for next important step? Don’t guess – I’ll show the right road!