Educational Nutrition Tools & Insights
“Stop guessing what your body needs. Get the numbers. Make choices that actually work for you.”
Basal Metabolism (BMR) & Daily Energy (TDEE) Estimator
Powered by the clinically validated Mifflin-St Jeor mathematical equation.
Metabolic Baseline
Basal Metabolic Rate (BMR)
Calories burned at rest for vital organ function
Total Daily Energy (TDEE)
Estimated calories burned including your daily activity
Target Daily Protein Range (Clinical Estimate):
82g – 109g / day
Based on 1.2 to 1.6 grams per kg of body weight to support lean mass and satiety.
Individual biochemistry, thyroid hormones, and body composition vary significantly from mathematical formulas.
Educational Tool Disclaimer: This metabolism calculator provides an estimate based on mathematical population averages. It is not intended as medical or diagnostic advice, treatment planning, or an individualized prescription. Real metabolic rate is influenced by lean mass, hormonal status, medications, and metabolic history. Always consult a Registered Dietitian Nutritionist (RDN) or physician before initiating significant dietary modifications.
Hands-on ways to understand your nutrition
Two more educational tools to explore — all free, all private, and all meant to spark questions you can bring to a real conversation with Rachael.
Protein & Hydration Estimator
Educational targets based on body weight and general activity level.
Daily Protein Range
82g – 109g
Roughly 3.5 palm-sized protein portions across the day. Spread intake across meals for better muscle protein synthesis.
Daily Fluid Target
87 oz
Includes water, herbal teas, and water-rich foods. Increase on hot days or with heavy sweating.
Needs vary with body composition, climate, pregnancy, and health conditions.
Educational Tool Disclaimer: This estimator uses population-level guidelines (RDA and sports-nutrition ranges). It is not a clinical prescription, diagnostic tool, or individualized plan. Kidney, liver, or hydration-restricted conditions require medical guidance. Consult a Registered Dietitian Nutritionist (RDN) or physician before making significant dietary changes.
Daily Fiber & Carb Counter
Add fiber-rich foods and see how fiber and total carbs add up across your day.
Fiber
0g
Tap foods to start counting
of 28g goal
Carbs
0g
Daily Fiber Target
Carbs are shown for awareness only — no target, since individual needs vary.
Educational Tool: Fiber and carb values are approximate grams per typical serving from common USDA references, not exact counts. The DRI Adequate Intake for fiber is ~25 g/day for women and ~38 g/day for men; individual needs vary with age, activity, gut tolerance, and health conditions. Carb figures are total carbohydrates shown for awareness only — there is no one-size carb target. Increase fiber gradually alongside fluids. A Registered Dietitian can tailor targets to you.
Curated Practitioner Articles
Practical insights from registered dietitian Rachael Richardson.
Turn information into individualized care
Calculators and articles are a helpful starting point, but genuine transformation happens in a collaborative one-on-one dietitian partnership.