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Example data table
| Profile | Sex | Weight | Height | Body Fat | Goal | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|---|---|---|---|---|
| Example A | Male | 75 kg | 175 cm | 18% | Maintain | 2,580 kcal | 123 g | 60 g | 362 g |
| Example B | Female | 62 kg | 165 cm | 28% | Fat Loss | 1,760 kcal | 89 g | 50 g | 209 g |
| Example C | Male | 185 lb | 70 in | 14% | Lean Bulk | 3,060 kcal | 145 g | 68 g | 421 g |
These examples show how body size, goal, and activity shift calorie and macro targets in a flexible dieting setup.
Formula used
Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
Lean Mass = weight × (1 − body fat % / 100)
BMR = 370 + 21.6 × lean mass(kg)
TDEE = BMR × activity factor
Daily calorie change = [weight(kg) × goal rate% × 7700] ÷ 7
Loss subtracts calories. Gain adds calories.
Protein calories = protein grams × 4
Fat calories = fat grams × 9
Carb calories = remaining calories ÷ 4
This setup keeps protein and fats anchored, then assigns remaining energy to carbs. That makes the calculator practical for flexible dieting, where food choice variety matters but daily totals still drive progress.
How to use this calculator
- Choose metric or imperial units, then enter age, weight, and height.
- Add body fat if you know it. This improves lean-mass-based estimation.
- Select the activity factor that best matches your weekly routine.
- Pick your goal: maintain, fat loss, recomp, or lean bulk.
- Enter a weekly rate for loss or gain if those goals apply.
- Set protein, fat, carb floor, fiber target, and meals per day.
- Submit the form to see calories, macro grams, percentages, weekly trend, and meal splits above the form.
- Use CSV for spreadsheet work and PDF for saved reports or sharing.
Frequently asked questions
1. What is flexible dieting?
Flexible dieting targets total calories and macros rather than forcing strict meal plans. You can fit preferred foods into your day while still following measurable nutrition goals.
2. Is body fat required for accurate results?
No. The calculator still works without body fat by using total body weight and a general BMR equation. Adding body fat simply improves lean-mass-based estimation.
3. Which calorie formula should I choose?
Auto is usually best. It picks Katch-McArdle when body fat is available and Mifflin-St Jeor otherwise. Manual selection is helpful when you want consistency across check-ins.
4. Why do my macro calories differ from target calories?
If your carb floor is high, the calculator may keep carbs above the exact remaining amount. That preserves your minimum carb setting and can create a small calorie difference.
5. How much protein should I set?
Many users choose roughly 1.6 to 2.4 g/kg, depending on training, hunger control, and dieting phase. Higher settings are common during fat loss.
6. How often should I change my calories?
Adjust only after collecting enough trend data. One to two weeks of body weight, gym performance, hunger, and energy usually gives a better picture than day-to-day fluctuations.
7. Can I use this for meal planning?
Yes. The calculator splits totals across your chosen number of meals. That makes it easier to build repeatable meals while staying flexible with food selection.
8. Is this a medical nutrition tool?
No. It is an educational planning tool. Anyone with a medical condition, eating disorder history, or therapeutic diet should use professional guidance.