Nutrition calculator

Calorie Calculator

Estimate your BMR, maintenance calories, calorie target, and daily macros for fat loss, weight maintenance, or muscle gain.

BMR + TDEE Goal calories Macro targets

Calculator

Enter your stats and choose a calorie goal

Adjust your units, activity, and goal to estimate calories and macros instantly.

Inputs

Set your body stats, activity level, and calorie goal to estimate daily needs.

Units

Sex

Age

Activity Level

Height

Weight

Goal

Macro Style

Quick tip

Use the target calories as a planning starting point, then adjust based on your real weekly trend, hunger, training output, and consistency.

Results

Calorie summary

Cut

Target Calories 2,263

Maintenance Calories 2,763

Estimated BMR 1,782

Daily Adjustment -500

Quick read

Your estimated maintenance intake is 2,763 calories per day. This plan sets a target of 2,263 calories with a balanced macro split to support your selected goal.

Protein 171 g 684 cal

Carbs 237 g 948 cal

Fat 70 g 630 cal

Projected Direction Fat loss phase

Suggested Water 90 oz