Daily calories and macro split
This online calorie calculator gives a practical starting point for maintenance, gentle weight loss, a stronger deficit or weight gain. It estimates basal metabolic rate with the Mifflin-St Jeor equation, applies your activity level and converts the target into grams of protein, fat and carbohydrates.
How to use it
- Enter sex, age, height and weight.
- Choose your activity level and goal.
- Pick a macro preset: balanced, higher protein or lower carb.
- Use the calorie target and macro grams as a daily reference.
Calorie method
The calculator estimates basal metabolic rate with the Mifflin-St Jeor equation, multiplies it by the selected activity level, and adjusts it for maintenance, weight loss, or weight gain. This gives a starting daily target, not a perfect number forever.
Macros are distributed according to the chosen preset: balanced, higher protein, or lower carb. Gram values are rounded so they are practical for a food diary.
Limits and health
Real needs change with sleep, stress, training, menstrual cycle, medication, health conditions, and weight trend. Watch average weight, energy, and progress for 2–4 weeks before making large changes.
This is not medical advice or a personalized meal plan. For pregnancy, breastfeeding, diabetes, digestive, kidney, heart conditions, eating disorder history, teenage years, or any doubt, contact a clinician or registered dietitian.
Make adjustments in small steps: change calories by 100–200 kcal, watch the average trend, sleep, training, and hunger, and avoid reacting to a single day of scale weight.
Food quality also matters: protein, fiber, vegetables, water, and regular meals make a target easier to maintain than mechanical counting without attention to wellbeing.
Privacy
Body data and goal are processed locally in the browser. Use the result as a planning reference, not as a strict diet prescription.