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Free calculator
Find your daily targets.
Your calories, protein, carbs and fat in under a minute, using the formulas dietitians and coaches rely on. Change anything and your plate updates live.
- Mifflin-St Jeor formula
- Protein from your body weight
- Free, no sign-up
2,630kcal a day
480 kcal · 1.6 g/kg
1,492 kcal · 57%
658 kcal · 25%
Per meal: 30 g protein, 93 g carbs, 18 g fat
Estimates for healthy adults, not medical advice. Real needs vary by a few hundred calories, so treat this as a starting point and adjust after 2 to 3 weeks.
What your numbers mean
Three numbers, three jobs.
Calories decide the direction.
Eat below maintenance and you lose weight, above it and you gain. Your target is the speed setting: a moderate gap is easier to keep and protects your training.
Protein protects your muscle.
It's set from your body weight, not a percentage, because your muscle needs a fixed amount whatever your calories. It runs higher when you're cutting or building.
Carbs and fat are flexible.
Keep fat at 20% of calories or more for your hormones, and let carbs fill the rest. Lower carb or higher carb both work if calories and protein are right.
- 1Weigh, don't guess
A kitchen scale turns these targets into real portions. See how
- 2Track for two weeks
Hit protein daily and land near your calories. Average your weigh-ins week to week.
- 3Adjust once
Moving too slowly or too fast? Change calories by 100 to 150, then give it another 2 weeks.
How it's calculated
Resting energy uses the Mifflin-St Jeor equation, multiplied by your activity level. Fat loss sets calories about 15% below maintenance and muscle gain about 10% above. Protein is 1.6 g per kg at maintenance, 2.0 when losing fat and 2.2 when building muscle; above a BMI of 30 it's based on a healthy reference weight for your height. The tool never goes below 1,200 kcal a day.
Sources
- Mifflin MD et al. (1990). A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr.
- Jäger R et al. (2017). ISSN position stand: protein and exercise. JISSN.
- Morton RW et al. (2018). Protein supplementation and muscle mass: a meta-analysis. Br J Sports Med.
- Institute of Medicine (2005). Dietary Reference Intakes for energy and macronutrients (fat 20 to 35% of calories).
For healthy adults 18 and over. Pregnant, breastfeeding, or managing a medical condition? Talk to your doctor or a registered dietitian.