Achieve Your Goals with Our Nutrition Calculator
Our easy-to-use nutrition calculator helps you take control of your diet for weight loss, healthy weight gain, or maintenance. Using your stats and proven formulas, it estimates daily calories, sets an optimal protein target, and balances fat so you can preserve lean mass, build muscle, and feel full—without guesswork.
Unlike generic charts, this nutrition calculator adapts to your activity level and goals to deliver a personalized macro plan. Get clear numbers for calories, protein, fat, and carbs so you can plan meals with confidence and achieve sustainable results.
- Lose weight at a steady, healthy pace
- Gain lean muscle with smart calories and protein
- Maintain weight while improving body composition
- Dial in protein for strength, recovery, and fullness
Use our nutrition calculator to get daily calories and optimal protein for weight loss, muscle gain, or maintenance. Enter your details, choose a goal, and receive a simple macro plan—calories, protein, fat, and carbs—so you can eat with confidence and make steady progress.
Nutrition Calculator
Estimate daily calories and macronutrients from your stats, activity, and goals. No data is stored.
How we set your goal
We use the simple rule of thumb that ~3,500 kcal ≈ 1 lb. Your weekly rate (e.g., lose ~1 lb/week) is converted to a daily calorie change (≈500 kcal/day) and added to your TDEE.
How to choose a protein target
Start around 1.6 g/kg for most people.
Shift toward 2.0–2.2 g/kg if you exercise hard or are losing weight and want extra fullness.
1.2–1.6 g/kg can suit maintenance or lower appetite needs.
How to choose a fat minimum
Aim for 25–35% of calories to support hormones and nutrient absorption.
Lower fat can allow more carbs for training; higher fat may improve fullness and fit your preferences.
What is BMR?
Basal Metabolic Rate is the estimated calories your body would use in a day if you were resting the whole time—keeping you alive (breathing, circulation, body temperature, etc.).
It does not include daily movement or exercise.
What is TDEE?
Total Daily Energy Expenditure is the estimated calories you burn in a typical day, including your BMR plus daily movement and exercise. It’s based on the activity level you picked above.
