Daily Calorie & Macronutrient Calculator
Use this calculator to estimate your daily calorie needs for various goals and break them down into recommended macronutrient targets (protein, fat, carbohydrates).
Male
Female
Sedentary (little or no exercise)
Lightly Active (light exercise/sports 1-3 days/week)
Moderately Active (moderate exercise/sports 3-5 days/week)
Very Active (hard exercise/sports 6-7 days a week)
Extra Active (very hard exercise/physical job/training twice a day)
Maintain Weight
Mild Weight Loss (0.25 kg/week)
Weight Loss (0.5 kg/week)
Extreme Weight Loss (0.75 kg/week)
Mild Weight Gain (0.25 kg/week)
Weight Gain (0.5 kg/week)
Extreme Weight Gain (0.75 kg/week)
Macronutrient Ratios (%)
Adjust these percentages to fit your dietary preferences. They must sum to 100%.
Understanding Your Daily Calorie and Macronutrient Needs
Achieving your health and fitness goals, whether it's weight loss, muscle gain, or simply maintaining a healthy lifestyle, often hinges on understanding your daily calorie and macronutrient requirements. This calculator provides an estimate based on widely accepted formulas.
What are Calories?
A calorie is a unit of energy. In nutrition, it refers to the energy we get from food and drink, and the energy we use in physical activity. Your body needs calories to perform all its basic functions, from breathing and thinking to moving and exercising.
What are Macronutrients?
Macronutrients are the nutrients your body needs in large amounts for energy and to maintain body structure and systems. There are three primary macronutrients:
- Protein: Essential for building and repairing tissues, making enzymes and hormones, and supporting immune function. It provides approximately 4 calories per gram.
- Fats: Crucial for hormone production, nutrient absorption, cell growth, and providing a concentrated source of energy. It provides approximately 9 calories per gram.
- Carbohydrates: The body's primary source of energy, fueling your brain, muscles, and organs. It provides approximately 4 calories per gram.
How the Calculator Works
This calculator uses a two-step process to estimate your daily needs:
- Basal Metabolic Rate (BMR): This is the number of calories your body burns at rest to maintain basic life-sustaining functions (like breathing, circulation, and cell production). The calculator uses the Mifflin-St Jeor equation, which is considered one of the most accurate for estimating BMR.
- Total Daily Energy Expenditure (TDEE): Your BMR is then multiplied by an activity factor to account for the calories you burn through daily activities and exercise. This gives you your TDEE, which represents the calories needed to maintain your current weight.
Finally, your TDEE is adjusted based on your chosen goal (weight loss, gain, or maintenance) to provide your target daily calorie intake. These target calories are then distributed among protein, fat, and carbohydrates based on your specified ratios.
Activity Levels Explained:
- Sedentary: Little or no exercise, desk job.
- Lightly Active: Light exercise/sports 1-3 days/week.
- Moderately Active: Moderate exercise/sports 3-5 days/week.
- Very Active: Hard exercise/sports 6-7 days a week.
- Extra Active: Very hard exercise, physical job, or training twice a day.
Goal Adjustments:
The calculator adjusts your TDEE to create a calorie deficit or surplus for your chosen goal:
- Maintain Weight: No adjustment to TDEE.
- Mild Weight Loss/Gain: +/- 250 calories (approx. 0.25 kg/week).
- Weight Loss/Gain: +/- 500 calories (approx. 0.5 kg/week).
- Extreme Weight Loss/Gain: +/- 750 calories (approx. 0.75 kg/week).
Note: Extreme weight loss/gain targets should be approached with caution and ideally under professional guidance.
Example Calculation:
Let's say a 30-year-old male, weighing 70 kg and 175 cm tall, with a moderately active lifestyle, wants to maintain his weight with a macro split of 30% Protein, 30% Fat, 40% Carbs.
- BMR (Mifflin-St Jeor): (10 * 70) + (6.25 * 175) – (5 * 30) + 5 = 700 + 1093.75 – 150 + 5 = 1648.75 calories.
- TDEE (Moderate Activity): 1648.75 * 1.55 = 2555.56 calories.
- Target Calories (Maintain): 2556 calories.
- Protein: (2556 * 0.30) / 4 = 191.7 grams.
- Fat: (2556 * 0.30) / 9 = 85.2 grams.
- Carbohydrates: (2556 * 0.40) / 4 = 255.6 grams.
This individual would aim for approximately 2556 calories daily, broken down into 192g Protein, 85g Fat, and 256g Carbohydrates.
Important Considerations:
This calculator provides an estimate. Individual needs can vary based on genetics, body composition, metabolic health, and specific training intensity. For personalized advice, especially if you have underlying health conditions or specific dietary requirements, consult with a registered dietitian or healthcare professional.