Calculate your personalized daily calorie needs with detailed macro nutrient breakdown. Get science-based recommendations for your fitness goals.
Little to no exercise, desk job
Light exercise 1-3 days/week
Moderate exercise 3-5 days/week
Hard exercise 6-7 days/week
Very hard exercise, physical job
20% calorie deficit
Maintenance calories
15% calorie surplus
Understanding your body's energy needs
We use the Mifflin-St Jeor equation to determine your Basal Metabolic Rate - the calories your body needs at rest.
Multiply your BMR by your activity level factor to get your Total Daily Energy Expenditure (TDEE).
Adjust calories based on your weight goal (lose, maintain, or gain) and calculate optimal macro distribution.
The building blocks of your nutrition
Essential for muscle building, repair, and maintenance. Aim for 0.8-1.2g per kg of body weight.
Your body's primary energy source. Choose complex carbs for sustained energy and better health.
Important for hormone production, vitamin absorption, and overall health. Focus on healthy fats.