A starting point for daily calories and macros, with room to adjust as your body and routine change.
Calculate your targets
For adults 18 and older. This general tool is not suitable during pregnancy or breastfeeding, for eating-disorder recovery, or when a medical condition requires an individual nutrition plan.
Your daily starting targets
Enter your measurements, goal weight and timeline to see an estimate.
Review, then adjust
Use this as a starting estimate. Review your average weight trend, energy, hunger and training over 2–3 weeks before revising your inputs. Weight change is not linear, and this tool does not predict a guaranteed finish date.
How the estimate works
Mifflin–St Jeor estimates resting energy, multiplied by an activity estimate. A simplified 7,700 kcal/kg assumption translates your requested weight change and timeline into an initial adjustment. It does not model metabolic adaptation. We cap daily deficits at the smaller of 500 kcal or 20% of maintenance, and surpluses at 300 kcal or 15%. Intake floors of 1,200/1,500 kcal are product limits, not individual safety guarantees.
Protein uses current weight: the weight-goal option starts at 2.0 g/kg for loss, 1.8 for gain and 1.6 for maintenance. General fitness uses 1.4; strength uses 1.8 (2.0 during loss); endurance uses 1.6. These are product starting presets within the 1.4–2.0 g/kg range discussed for exercising adults, not proven optimal doses for every goal. Fat is 25%, 30% or 35% of calories; Custom permits 20–35%. Carbohydrate receives the remaining calories. The calculator limits protein to 35% of calories and reserves at least 130 g of carbohydrate, explaining any reduction. Higher body weights can need individualized protein planning. These targets do not account for medical nutrition needs.
Protein and exercise guidance · Macronutrient reference ranges · Mifflin–St Jeor research · NIDDK Body Weight Planner · CDC weight-management guidance