Calorie & Macro Calculator
Plan what to eat — get personalized calorie targets with a full macro breakdown, meal splits, and hydration goals based on your body and diet preference.
Exercise 3-5 days/week
Standard moderate split — works for most goals.
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Everything you need to know
What Makes This Different from a TDEE Calculator?
A TDEE calculator tells you how much energy you burn — this calorie calculator tells you what to eat. It takes your energy expenditure and translates it into an actionable nutrition plan with a complete macro breakdown, meal splits, water intake, and fiber targets.
How This Calculator Works
We use the Mifflin-St Jeor equation to estimate your BMR, then multiply by your activity level to get your daily calorie needs. From there, it adjusts based on your goal (lose fat, maintain, or gain muscle) and splits the calories into macros based on your chosen diet type.
Choose Your Diet Type
Not all macro ratios are the same. This calculator lets you pick the split that matches your lifestyle:
- Balanced — 1.8g protein per kg, 25% fat, remaining carbs. The standard split for most people.
- High Protein — 2.2g protein per kg, 25% fat, reduced carbs. Ideal for muscle building or preserving lean mass while cutting.
- Low Carb — 2.0g protein per kg, 40% fat, fewer carbs. Good for insulin sensitivity and steady energy.
- Keto — 1.2g protein per kg, 70% fat, minimal carbs. For ketogenic diets targeting fat adaptation.
Beyond Calories: The Full Picture
This tool also gives you:
- Fiber target — roughly 14g per 1,000 calories, crucial for digestion and satiety
- Water intake — based on your body weight (0.033L per kg)
- Meal split — an example breakdown across breakfast, lunch, snack, and dinner
A Few Honest Tips
- These numbers are starting points, not gospel. Adjust based on how your body responds over 2-3 weeks.
- Don't go below your BMR — that's the bare minimum your body needs to function.
- Consistency beats perfection. Missing your target by 100 calories occasionally won't matter in the long run.
- Drink water. Seriously. Most people confuse thirst for hunger.
Related Tools
Calculate your TDEE with multiple formulas and detailed energy analysis, check your BMI to see where you stand, or get a detailed body fat estimate using the Navy tape-measure method.