Free HIITIT nutrition calculator

Your starting
calories & macros.

Calculate a practical daily target from your body, routine, training and goal—then receive a copy directly by email.

Resting needs

Daily activity

Your goal

Build your estimate

About 2–3 minutes. Required fields are marked *

HIITIT / NUTRITION

01 / Your details

Name *

Email *

Biological sex *

Age *

Measurement units

Height *cm

Weight *kg

Primary goal *

02 / Activity & training

Average daily steps *

Occupation *

Training sessions per week *

Main training type *

Average session duration *minutes

Overall activity category *2023 DRI

Use your whole day, not workouts alone. Inactive covers everyday living. Low active is roughly everyday living plus 60–80 minutes of brisk walking daily. Active adds a larger structured exercise load; very active means prolonged hard activity or physical work most days.

03 / Optional detailOpen only if you track body composition or food intake

Body composition can refine protein. At least 14 days of consistent intake and comparable 7-day average weights can refine energy needs. Skip this section if you do not have reliable tracking.

Body-fat percentageoptional

Measurement methodoptional

Current average intakekcal/day

Recent weight directionoptional

Average weekly change amountkg/week

I consent to HIITIT Performance using these details to calculate and email my result. A copy of the submission is sent to HIITIT Performance. See the privacy policy. *I’d like Jason to contact me about coaching based on my results. Optional.Send me occasional HIITIT coaching updates, programme releases and offers by email. Optional. I can unsubscribe at any time.

Your result will appear here without leaving the HIITIT website. Both you and HIITIT Performance receive an email copy.

For non-pregnant adults aged 18+. Not intended for pregnancy, breastfeeding, eating disorders or medical nutrition therapy.

Accuracy comes from feedback

Calculate.
Track. Adjust.

No equation can see your exact metabolism. The first calculation sets direction; your consistent real-world progress makes it personal.

Start

Use the calculator to establish a structured starting target based on your current routine.

Track

Follow the target consistently and monitor average weight, measurements, progress photos and training.

Adjust

Review the trend after two to three weeks and change the target only when the evidence supports it.

This calculator provides an estimate for generally healthy adults aged 18 and over. It is not medical advice or a diagnosis. Anyone who is pregnant or breastfeeding, under 18, managing an eating disorder, kidney disease, diabetes or another clinical condition should seek individual guidance from an appropriately qualified professional.

Turn numbers into a plan

Nutrition works better with structure.

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