KBJU calculator
Accurate calculation of calories and macronutrients
to receive a calculation of the KBZHU
KBJU calculator online: accurate calculation of calories and BJU norms
🥗 Why count KBJU?
KBZHU (Calories, Proteins, Fats, Carbohydrates) is the foundation of any diet. It is impossible to qualitatively change the shape of the body without controlling the incoming energy.
Our calculator uses the Mifflin-St. George formula - today it is the “gold standard” in nutrition, recognized by the American Dietetic Association as the most accurate method for calculating basal metabolic rate.
📊 What you will get as a result:
- Daily calorie content: taking into account your goal (deficit for weight loss or surplus for muscle growth).
- BJU balance: we use the classic healthy proportion (30% protein, 30% fat, 40% carbohydrates).
- Water norm:calculation of hydration based on your weight.
How to use the tool?
- Enter your physical parameters (Weight, Height, Age).
- Indicate activity honestly: This is the most important factor. If you work in an office and exercise 3 times a week, choose “Medium activity.”
- Select a target. The system will automatically subtract or add the desired percentage of calories.
Tip: Before starting a diet, we also recommend checking your Body Mass Index (BMI) to understand an objective picture of your health.
Frequently asked questions (FAQ)
🔹 What formula does the calculator use?
We use the Mifflin-St Jeor Equation. Research shows that it has an error of only 5%, unlike the outdated Harris-Benedict formula.
🔹 Do you need to weigh dry or cooked food?
All cereals, pasta and meat must be weighed dry/raw. When cooked, cereals absorb water and increase weight, but the calorie content remains the same.
🔹 What to do if the weight has risen (plateau effect)?
When you lose weight, your weight decreases, which means your need for energy decreases. Recalculate KBJU every 3-4 kg of weight lost. You can also try a cheat meal (refeed) to speed up your metabolism.
🔹 Why are these BJU proportions (30/30/40)?
This is a balanced scheme (Zone Diet). It provides enough protein for muscle maintenance, fat for the hormonal system and carbohydrates for energy. If you are on a Keto or high carb diet, these numbers may vary.
Note: This calculation is a recommendation. If you have medical restrictions (diabetes, kidney disease, etc.), consult your doctor before changing your diet.