Calorie Needs Calculator
Daily calories and macronutrient split for a weight goal.
An estimate for healthy adults. Not suitable during pregnancy or for managing a medical condition.
How it works
Calories set the direction of weight change; macronutrients affect how comfortable the process is and what you lose.
Protein is the one worth getting right. Roughly 1.6-2.2 g per kilogram of body weight preserves muscle in a deficit and supports building it in a surplus. It also satiates more per calorie than carbohydrate or fat, which makes a deficit easier to hold. The remaining calories split between carbohydrate and fat largely by preference.
Related calculators
BMR & TDEE CalculatorResting metabolic rate and daily calorie needs by activity level.BMI CalculatorBody mass index, with the category and healthy weight range.Water Intake CalculatorDaily fluid target adjusted for body weight, activity and climate.Body Fat CalculatorBody fat percentage using the US Navy circumference method.