Calculate your daily calorie target and macro breakdown (protein, carbs and fat) based on your body stats, goal, and preferred diet style.
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This calculator first estimates your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation, multiplies it by an activity multiplier to get your Total Daily Energy Expenditure (TDEE), then adjusts by 500 kcal in the direction of your goal (a common approximation for roughly 0.5 kg of weekly weight change). Your chosen diet style then determines what percentage of those calories come from protein, carbs and fat, converted to grams using 4 kcal per gram for protein and carbs, and 9 kcal per gram for fat.
Balanced (30% protein / 40% carbs / 30% fat) suits most general fitness goals. High Protein shifts more calories toward protein, often preferred for muscle building or preserving lean mass in a deficit. Low Carb reduces carbohydrate intake while keeping protein high. Keto is a very low-carb, high-fat split intended to shift metabolism toward ketosis, this is a more restrictive approach and isn't necessary or appropriate for everyone.
For example, a 30-year-old man, 175 cm, 70 kg, moderately active, aiming to lose weight on a High Protein (40/30/30) diet style gets a daily target of 2,056 kcal, split into 206g protein, 154g carbs and 69g fat.
Switching diet styles frequently without giving any one approach enough time to assess results, most diet styles need several weeks of consistent adherence before their effect on weight or performance is clear.
Choosing keto or another restrictive split for its perceived speed without considering long-term sustainability, the best diet style is generally the one that can actually be followed consistently.
Forgetting that this calculator's 500 kcal deficit/surplus is an approximation, actual weekly weight change varies by individual and should be tracked and adjusted based on real results.
The TDEE Calculator shows your maintenance calories with a single standard macro split. This Macro Calculator lets you choose a specific goal (lose, maintain, gain) and diet style (balanced, high protein, low carb or keto), giving you a tailored calorie and macro target rather than one fixed split.
Significant diet changes, especially very low-carb approaches like keto, can affect people differently and may not be appropriate for everyone, particularly those with existing health conditions. Consult a healthcare provider or registered dietitian before making major changes.
Protein Calculator
Calculate your daily protein intake target based on weight and activity level.
Calorie Calculator for Weight Goals
Calculate your daily calorie target to lose, maintain or gain weight.
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