Nutrition Calculator — Nutrient Calculation Engine
Based on personal body information, calculate energy requirements, macro distribution, and micronutrient targets.
Basal Metabolic Rate (BMR) Calculation
Mifflin-St Jeor Formula (Recommended)
남성: BMR = (10 × 체중kg) + (6.25 × 신장cm) - (5 × 나이) + 5
여성: BMR = (10 × 체중kg) + (6.25 × 신장cm) - (5 × 나이) - 161
예시: 30세 남성, 178cm, 80kg
BMR = (10 × 80) + (6.25 × 178) - (5 × 30) + 5
= 800 + 1112.5 - 150 + 5 = 1767.5 kcal
Harris-Benedict Formula (Secondary)
남성: BMR = 88.362 + (13.397 × 체중kg) + (4.799 × 신장cm) - (5.677 × 나이)
여성: BMR = 447.593 + (9.247 × 체중kg) + (3.098 × 신장cm) - (4.330 × 나이)
Total Daily Energy Expenditure (TDEE) Calculation
TDEE = BMR × 활동계수
활동계수:
1.2: 비활동적 (좌식 생활, 운동 없음)
1.375: 약간 활동적 (주 1-3회 가벼운 운동)
1.55: 보통 활동적 (주 3-5회 중간 강도 운동)
1.725: 매우 활동적 (주 6-7회 고강도 운동)
1.9: 극도로 활동적 (운동선수, 육체노동)
Calorie Adjustment by Goal
| Goal |
Calorie Adjustment |
Recommended Rate |
Precautions |
| Weight Loss |
TDEE - 300~500 kcal |
주 0.3~0.5kg |
Never go below minimum BMR |
| Slow Weight Loss |
TDEE - 200~300 kcal |
주 0.2~0.3kg |
Minimize muscle loss |
| Maintenance |
TDEE ± 0 |
0 |
Weight stability |
| Lean Bulk |
TDEE + 200~300 kcal |
주 0.1~0.2kg |
Minimize fat gain |
| Bulk Up |
TDEE + 300~500 kcal |
주 0.3~0.5kg |
Favorable for beginners |
Safety Lower Limit: Do not go below 1500 kcal for men, 1200 kcal for women
Macronutrient Distribution
Macro Ratios by Goal
| Goal |
Protein |
Carbohydrates |
Fat |
Notes |
| General Health |
15-20% |
50-60% |
20-30% |
Recommended by the Korean Nutrition Society |
| Weight Loss |
25-30% |
40-50% |
25-30% |
High protein satiety |
| Muscle Hypertrophy |
25-35% |
40-50% |
20-25% |
1.6-2.2 g protein per kg of body weight |
| Low-Carb High-Fat |
20-25% |
10-20% |
55-65% |
Keto adaptation required |
| Diabetes Management |
20-25% |
40-45% |
30-35% |
Low-GI carbohydrates |
Gram Conversion
단백질: 1g = 4kcal
탄수화물: 1g = 4kcal
지방: 1g = 9kcal
알코올: 1g = 7kcal
예시: 1800kcal, 감량 목표 (25/45/30)
단백질: 1800 × 0.25 / 4 = 112.5g
탄수화물: 1800 × 0.45 / 4 = 202.5g
지방: 1800 × 0.30 / 9 = 60g
Daily Recommended Micronutrient Intake (Korean Standards)
| Nutrient |
Adult Men |
Adult Women |
Main Sources |
| Vitamin A |
800 μg RE |
650 μg RE |
Liver, carrots, spinach |
| Vitamin C |
100 mg |
100 mg |
Kiwi, peppers, strawberries |
| Vitamin D |
10 μg |
10 μg |
Salmon, eggs, mushrooms |
| Calcium |
800 mg |
800 mg |
Milk, anchovies, tofu |
| Iron |
10 mg |
14 mg |
Beef, spinach, clams |
| Dietary Fiber |
25-30 g |
20-25 g |
Brown rice, vegetables, fruit |
| Sodium |
<2000 mg |
<2000 mg |
— (restrict) |
Meal-by-Meal Distribution Strategy
| Pattern |
Distribution |
Suitable For |
| 3 Even Meals |
33/33/34 |
Regular lifestyle |
| Breakfast-Centered |
40/35/25 |
Lots of morning activity |
| Light Dinner |
30/40/30 |
Weight loss goal |
| 3 Meals + Snacks |
25/30/30/15 |
Blood sugar management |
| Intermittent Fasting 16:8 |
0/50/50 |
Weight loss (lunch-dinner) |
Adjustments for Special Situations
| Situation |
Adjustments |
| Early pregnancy |
+0 kcal, folic acid 600μg |
| Mid/late pregnancy |
+300-450 kcal, iron 24mg |
| Lactation |
+500 kcal, calcium fortified |
| Older adults (65+) |
Protein 1.0-1.2g/kg, vitamin D fortified |
| Adolescents |
Additional 300-500 kcal during growth |
Note
- Based on the Korean Nutrition Society's 2020 Dietary Reference Intakes for Koreans (KDRIs)
- Detailed nutrient DB:
references/nutrient-database.md reference
