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The form uses a 3-column layout on large screens, 2 columns on medium screens, and 1 column on mobile.
Example Data Table
| Profile | Weight | Height | Goal | Activity | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|---|---|
| Sample User | 78 kg | 175 cm | Fat Loss | Moderately Active | 2,166 kcal | 148 g | 135 g | 94 g |
| Training Focus | 68 kg | 168 cm | Maintain | Very Active | 2,392 kcal | 122 g | 150 g | 111 g |
These rows are examples only. Your live result updates after form submission.
Formula Used
Male: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5
Female: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161
TDEE = BMR × activity multiplier
Goal Calories = TDEE × goal adjustment + manual adjustment
Fat loss uses a calorie reduction. Lean gain uses a calorie increase.
Protein (g) = body weight in kg × protein factor
Carbs (g) = calories allocated to carbs ÷ 4
Fat (g) = remaining calories ÷ 9
Fiber target = 14 g per 1,000 calories
Water target = body weight × 35–40 ml, adjusted by activity
How to Use This Calculator
- Select your unit system, then enter age, sex, weight, and height.
- Choose your activity level honestly because it strongly affects maintenance calories.
- Pick your goal: fat loss, maintain, or lean gain.
- Set a protein factor. Higher training loads usually need more protein.
- Choose a carb profile or add a custom carb percentage.
- Set meals per day and any manual calorie adjustment.
- Click Calculate Paleo Plan to show results above the form.
- Use the CSV or PDF buttons to save your targets.
Paleo Diet Notes
A paleo-style eating plan usually emphasizes lean meats, fish, eggs, fruit, vegetables, roots, nuts, and minimally processed foods. Many people keep grains, legumes, refined sugar, and ultra-processed items lower. This calculator does not judge food choices. It gives calorie and macro targets you can apply to a paleo meal structure.
8 FAQs
1) What does this paleo diet calculator estimate?
It estimates daily calories, protein, carbs, fat, water, fiber, and meal-by-meal targets. It also shows BMR, TDEE, and a simple weekly change estimate from your calorie gap.
2) Is paleo automatically low carb?
No. Paleo can be lower, moderate, or higher carb. Your carb target should match training load, recovery needs, and food tolerance, not a fixed internet rule.
3) Can this help with fat loss?
Yes, if you follow the calorie target consistently and review progress weekly. Fat loss still depends on your total intake, food adherence, sleep, stress, and activity.
4) Why is protein based on body weight?
Protein needs scale better with body size than with total calories alone. Weight-based protein targets are practical for muscle retention, recovery, and hunger control.
5) Why does the calculator protect minimum fat intake?
Very low fat can make a plan harder to sustain and may reduce food satisfaction. This calculator keeps fat at a sensible floor before lowering carbs further.
6) Should I use custom carb percentage?
Use it when you already know your preferred carb range. Most users do well starting with a preset, then adjusting after two weeks of real tracking.
7) Are the weekly change numbers exact?
No. They are rough projections from calorie math. Water shifts, training volume, digestion, hormones, and logging accuracy can change real-world results.
8) How often should I recalculate?
Recalculate after noticeable weight change, activity change, or goal change. Many people update every two to four weeks while actively dieting or gaining.