Energy
BMR uses Mifflin-St Jeor; TDEE = BMR×activity factor.
Nutrition & Calorie Calculator
Daily Macro & Calorie Planner
Activity Level
Goal
Goal Calories
2,523
kcal / Per Day
BMR (Basal Metabolic Rate)
1,628
kcal
TDEE (Total Daily Energy)
2,523
kcal
BMI24.2 Normal
Macronutrients
Protein
158g
29%
Carbohydrates
315g
58%
Fat
70g
13%
Fiber
35g
Daily Water
2.3L
Per Meal (÷3)
Calories
841
kcal
Protein
53
g
Carbohydrates
105
g
Fat
23
g
💡 Nutrition Tips
- •Balance macros consistently
- •Exercise 3-5x/week
- •Limit sugar and processed foods
Nutrition planning is easier when calories, macros, fiber, and water are shown together
This tool uses age, sex, weight, height, activity, and goal to estimate BMR and TDEE, then shows target calories plus protein, carbohydrates, fat, fiber, and water. It adjusts the macro split by goal, making it useful for building a first draft of a daily meal plan.
Calculation basics
Goal adjustment
Loss -500 kcal, maintenance 0 kcal, gain +300 kcal.
Fiber and water
Fiber uses 14g per 1,000 kcal; water uses body weight×0.033L.
How to use
- Enter age, sex, weight, and height.
- Choose activity level and weight goal.
- Use calories and macros per day or per meal to sketch a practical meal plan.
Frequently asked questions
How is this different from the calorie calculator?
It includes calories plus protein, carbs, fat, fiber, and water, not just energy targets.
Why is protein higher for weight loss?
Higher protein can help preserve lean mass and manage hunger during a calorie deficit.
Do I need to hit every number exactly each day?
No. Weekly averages are often more useful, and medical conditions or dietary restrictions need professional guidance.
Results are general estimates and are not a substitute for professional medical or nutrition advice.