Turn your stats into a clear calorie target. Choose a macro style that fits training. Download reports, adjust goals, and stay consistent daily today.
| Profile | Inputs | Outputs (illustrative) |
|---|---|---|
| Strength trainee | Male, 30y, 75kg, 175cm, Moderate, Maintain, Balanced | BMR ~1700, TDEE ~2600, Target ~2600, P~195g, C~260g, F~87g |
| Fat loss plan | Female, 28y, 62kg, 165cm, Light, Cut 15%, High Protein | BMR ~1350, TDEE ~1850, Target ~1570, P~157g, C~118g, F~52g |
| Known body fat | Male, 35y, 85kg, 180cm, Body fat 18%, Katch, Very active | BMR varies by LBM, TDEE scales, Macro grams adapt to goal |
Basal metabolic rate estimates calories your body uses at rest. Multiply BMR by an activity factor to approximate total daily energy expenditure. Typical factors range from 1.20 for sedentary work to 1.90 for active training. Tracking body weight weekly helps confirm whether the estimate is close.
Maintaining weight usually sits near TDEE, while cutting or bulking shifts intake. A 10–20% deficit is a common fat‑loss range, often equivalent to 250–750 kcal per day depending on size and activity. For lean gains, a 5–15% surplus can reduce unwanted fat while supporting training. Aim for consistency, then adjust in small steps rather than big swings.
Macros translate calories into grams using calorie density: protein and carbohydrate provide 4 kcal per gram, fat provides 9 kcal per gram. If you choose a percentage split, the calculator allocates target calories across macros and converts to grams. This makes it easy to compare plans with different splits. In gram‑per‑kilogram mode, carbs become the flexible remainder.
Protein supports recovery and muscle retention across goals. Evidence‑based ranges for active lifters commonly fall around 1.6–2.2 g per kilogram of body weight per day. During aggressive dieting, higher targets can improve satiety. Distributing protein across three to five meals can improve per‑meal quality. Pair each meal with a leucine‑rich source such as dairy, eggs, or lean meats.
Dietary fat supports hormones and food enjoyment, so many plans keep at least 0.6 g/kg, with 0.8–1.0 g/kg often comfortable. Carbohydrates then fill remaining calories, powering hard sessions and replenishing glycogen. On rest days you can shift carbs down and fats up while holding calories steady. Athletes with high volume may prefer a higher‑carb split.
Use the per‑meal view to turn daily targets into actionable plates. If body weight changes faster than 0.5–1.0% per week, adjust calories by 100–200 kcal and recheck for two weeks. Compare weekly averages, not single weigh‑ins, and consider waist or training performance trends. Exporting results to CSV or PDF helps you log targets and compare phases over time.
Use Mifflin‑St Jeor for most adults. Choose Katch‑McArdle when you have a reliable body‑fat estimate. Revised Harris‑Benedict can be useful for comparison. Pick one method and track weight trends to validate it.
Percent splits are simple and consistent across calorie targets. Grams per kilogram are helpful when you want protein and fat anchored to body weight, letting carbs flex with calories and training demands.
It is an estimate. Activity factors and daily movement vary widely, so real TDEE can differ by several hundred calories. Use the calculator as a starting point, then adjust based on two to three weeks of average scale change.
Aim around 1.6–2.2 g/kg per day for trained, active people. If calories are low or hunger is high, pushing toward the upper end can help. Spread protein across meals to improve satiety and recovery.
Carbs are often the “remainder” after protein and fat targets. When your calorie target moves, carbs move first. Higher training volume, endurance work, or frequent high‑intensity sessions can justify more carbs within the same calories.
Recalculate after meaningful changes: 2–4 kg body weight shift, a new training phase, or a sustained plateau. Otherwise, review every 2–4 weeks and make small calorie changes of 100–200 kcal if progress is too fast or slow.
Important Note: All the Calculators listed in this site are for educational purpose only and we do not guarentee the accuracy of results. Please do consult with other sources as well.