Enter your details, how active you are and your goal. The calculator estimates your daily calories and splits them into protein, carbohydrates and fat in grams.
Daily calories
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This calculator gives a general estimate for adults and is not medical advice. Talk to a doctor or a registered dietitian before making health decisions.
Calories come from the Mifflin–St Jeor equation, multiplied by your activity level, then adjusted for your goal: about 500 kcal below maintenance to lose weight and 300 above to gain muscle.
Protein is set per kilogram of body weight — 1.6 g to maintain, 1.8 g to build muscle and 2 g while losing weight, which helps keep muscle. Fat is about 27% of calories, and carbohydrates fill the rest.
One gram of protein or carbohydrate has about 4 kcal, and one gram of fat about 9 kcal.
Macronutrients — protein, carbohydrates and fat — are the nutrients that supply calories. Tracking them, not just calories, helps with body composition goals.
It is an estimate. Track your weight for two to three weeks and adjust calories by 100–200 a day if you are not moving towards your goal.