Calorie and macro calculator
Basal metabolic rate, total daily expenditure, calorie target and the split into protein, fat and carbohydrate. Everything is computed in your browser: no data is sent anywhere.
Your details
The Mifflin-St Jeor formula uses this variable; choose the one that matches your physiology.
When in doubt, pick the level below: overestimating is the most common mistake.
Advanced settings (protein, fat, target weight)
Reference points: 1.6 to 2.2 g/kg of protein in a deficit with resistance training; never go under 0.6 g/kg of fat for any length of time.
Your numbers
Basal metabolic rate
1393 kcal
Total expenditure
1915 kcal
Your daily target
1532
kcal per day
Deficit of 383 kcal/day
Macronutrient split
At this pace, about 0.77 lb per week.
To go from 150 lb to 137 lb, allow roughly 18 weeks, with plateaus along the way.
Every predictive formula carries a 10 to 15% margin of error per individual. Apply these figures for two weeks, watch how your weekly average moves, then adjust by 150 to 200 kcal if needed.
This tool is for information only. If you have a medical condition, are pregnant, are on treatment, or have a history of disordered eating, talk to a doctor or a dietitian before changing how you eat.
What you have eaten today
Search a food or a dish, pick the portion, and the total is compared against the target calculated above.
342 American foods and dishes from USDA FoodData Central, values per 100 g and per portion as actually served.
Your day
Add what you have eaten. The total updates, and is compared against your target.
Calories
0kcal
0% of 1532 kcal
Protein
0g
0% of 122 g
Carbs
0g
0% of 124 g
Fat
0g
0% of 61 g
This tool comes from the module
Physical Transformation
The module explains how to read these figures, how to adjust them every 4 to 6 weeks, and provides 60 recipe sheets along with three training programmes.