Estimate daily calories, protein, carbohydrates and fat from your weight and goal. Use it as a simple starting point for meal planning.
Choose a goal and enter your body weight in kilograms.
This is a general estimate, not medical or nutrition advice. Adjust based on activity level, progress and professional guidance.
The calculator uses simple goal-based multipliers and common macro targets to create a practical starting point.
Protein is estimated from body weight to support satiety, recovery and training goals.
Lose, maintain and gain modes use different calorie multipliers to match the selected goal.
Use the numbers as a starting point, then adjust weekly based on real progress.
Combine this general estimate with a workout plan or a basic BMI screening value.
Create a weekly training structure based on your schedule, level and equipment.
Use height and weight for a limited, non-medical estimate.
Browse the current fitness, creator and calculator tools.
Calculate an activity-based daily calorie starting point before planning macro targets.
Review a goal- and activity-based protein range before comparing all macro estimates.