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TOOLS / FUEL YOUR GOALS

Calories &
macros.

Tell us a little about yourself, choose your goal, and get your daily calories, protein, carbs, and fats.

01 Your starting point

Used to estimate calorie needs.

Think about your workday, daily movement, and workouts together.

02 Choose your goal

We’ll calculate your calories and macros automatically.

Advanced settings (optional)

The defaults are already filled in. Open this only if you want to customize your calorie or macro settings.

Calorie adjustments

Adjust the comparison: deficit 5–20%; surplus 5–15%. These are planning settings, not a prediction of weight change.

Macro adjustments

Protein uses your entered body weight (1.2–2.2 g/kg). Fat uses 20–35% of calories. Carbs fill the remainder. Defaults are editable planning assumptions, not individual prescriptions.

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YOUR DAILY FUEL

Your goal.
Your daily targets.

Enter your details, choose your goal, and select Calculate my targets.

A starting estimate, not an exact daily requirement.

For adults 18+ who are not pregnant or breastfeeding. This planner is not intended for eating disorder treatment or medical nutrition needs. Consult a registered dietitian for individual advice.

Follow your average weight, energy, recovery, and performance over 2–3 weeks, then reassess. Real calorie needs vary and change over time.

Your entries stay in your browser. They are not saved or sent to our server.

Know what the numbers mean.

Maintenance, deficit, or surplus?

Maintenance estimates the calories that support a stable weight. A deficit is below that estimate; a surplus is above it. The calculator compares all three, without promising a rate of fat loss or muscle gain.

How are the macros calculated?

Protein grams = weight in kg × your protein setting. Fat grams = calories × your fat percentage ÷ 9. Carbs = remaining calories ÷ 4. Protein and carbs use 4 kcal/g; fat uses 9 kcal/g. Adjust the settings to fit an individual nutrition plan.

Where does the calorie estimate come from?

The Mifflin–St Jeor equation estimates resting energy expenditure from age, weight, height, and a sex coefficient. We multiply it by your selected activity assumption to estimate maintenance. This is a simpler estimate than the NIH Body Weight Planner.