Get daily calorie and macronutrient targets (protein, carbs, fat) based on your stats, goal, and activity level. Enter your details below — the calculation runs entirely in your browser.
Frequently asked questions
Do macros matter more than calories?
Calorie balance determines weight change; macro split affects body composition, satiety, and performance. Protein intake is the macro most consistently linked to preserving muscle while losing weight, which is why this calculator anchors protein to your body weight first.
How much protein do I need?
The Recommended Dietary Allowance (RDA) is 0.8 g per kg of body weight for the general adult population. Research on active adults and weight loss commonly supports 1.2–2.2 g per kg, the range offered here. People with kidney disease should consult their healthcare team about protein intake.
Why is there a calorie floor warning?
Very low calorie intakes (generally below about 1,200 kcal/day for women or 1,500 kcal/day for men) are difficult to sustain and nutritionally risky without medical supervision. If your goal produces a target below these levels, the calculator flags it and suggests a gentler rate.
This calculator provides estimates for informational and educational purposes only. It is not medical advice and does not diagnose or treat any condition. Consult a qualified healthcare professional before starting any diet, exercise, or weight-management program.