Set goals, calories, and macro ratios easily. Split targets across meals with smart portion estimates. See charts, downloads, and examples for practical daily planning.
| Profile | Goal | Calories | Protein | Carbs | Fat | Meal Split |
|---|---|---|---|---|---|---|
| 30 years, male, 75 kg, 175 cm | Maintain | 2500 | 150 g | 281 g | 69 g | 25%, 30%, 30%, 15% |
| 28 years, female, 62 kg, 165 cm | Fat Loss | 1700 | 124 g | 166 g | 42 g | 30%, 35%, 20%, 15% |
| 35 years, male, 88 kg, 180 cm | Lean Gain | 3050 | 176 g | 359 g | 76 g | 20%, 30%, 30%, 10%, 10% |
1. Basal metabolic rate: The calculator uses the Mifflin-St Jeor equation. For males: 10 × weight kg + 6.25 × height cm − 5 × age + 5. For females: 10 × weight kg + 6.25 × height cm − 5 × age − 161.
2. Total daily energy expenditure: TDEE = BMR × activity factor. Activity factors estimate how movement changes calorie needs across the day.
3. Goal calories: Target calories = TDEE + goal adjustment, unless a custom calorie override is entered. Fat loss applies a deficit. Muscle gain applies a surplus.
4. Protein target: Protein grams = body weight in kilograms × chosen grams per kilogram.
5. Fat target: Fat calories = target calories × chosen fat percentage. Fat grams = fat calories ÷ 9.
6. Carbohydrate target: Carb grams = remaining calories after protein and fat ÷ 4.
7. Meal allocation: Each meal receives a normalized share of calories and macros based on its entered percentage.
Enter age, sex, unit system, body weight, and height. Choose your activity level and nutrition goal next.
Pick meals per day, then set protein grams per kilogram and fat percentage. Add a custom calorie value only when needed.
Name each meal and assign meal percentages. The calculator will normalize active meal shares automatically.
Press the submit button to generate daily calories, macro targets, fiber guidance, water guidance, and a meal-by-meal split.
Use the CSV button for spreadsheet work and the PDF button for printable meal planning reports. Review the graph to compare meal distribution visually.
It estimates daily calories, protein, carbohydrates, fats, fiber, water, and meal-by-meal macro splits. It also shows BMR, TDEE, BMI, tables, and graphs for planning.
The calculator uses the Mifflin-St Jeor equation for basal metabolic rate. It then multiplies that result by an activity factor to estimate total daily energy needs.
The planner normalizes the active meal percentages automatically. That means entered values act like weighting preferences, not strict percentages, unless they already total 100.
Maintenance often works well around 1.4 to 2.0 g/kg. Fat loss and muscle gain commonly use 1.8 to 2.4 g/kg, depending on training, hunger, and recovery.
Many balanced plans fall between 20% and 30% of total calories from fat. Lower settings leave more room for carbohydrates, while higher settings may improve food preference and satisfaction.
Use it when you already follow a proven calorie target from coaching, clinical guidance, or real-world progress tracking. Otherwise, the automatic calorie estimate is a practical starting point.
It is a general planning tool, not a medical diagnosis tool. People with health conditions, pregnancy, eating disorders, or therapeutic diets should seek qualified professional guidance.
Review it every two to four weeks, or sooner if body weight, appetite, training volume, or progress changes noticeably. Small adjustments usually work better than dramatic changes.
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.