Plan calories and macros together
Estimate maintenance calories, apply a goal adjustment, and divide calories into protein, carbohydrate, and fat targets.
Your estimate
Daily calorie target
Estimated resting energy: 1,650 kcal/day.
How this macro estimate works
The calculator estimates resting energy with the Mifflin–St Jeor equation, multiplies it by the selected activity factor, applies the goal percentage, then converts the chosen calorie percentages into grams. Protein and carbohydrate use 4 kcal per gram; fat uses 9 kcal per gram.
This is a starting estimate. Actual energy expenditure and food needs vary, so monitor performance, hunger, health, and longer-term trends.
Choosing a split
- Balanced: a general-purpose starting point.
- Higher carbohydrate: may suit frequent or demanding training.
- Lower carbohydrate: shifts more calories toward protein and fat.
- Endurance: emphasizes carbohydrate availability.
Frequently asked questions
Are these exact requirements?
No. The output is a mathematical planning estimate, not a measured metabolic rate or individualized diet prescription.
Should I eat the same macros every day?
Consistency can simplify planning, but some people adjust intake around training. Weekly averages and overall diet quality also matter.
Why do totals sometimes differ by a few calories?
Displayed grams are rounded, so multiplying the rounded grams can create a small difference.
Health and safety note
This adult calculator is for general education only. Do not use it for pregnancy, breastfeeding, anyone under 18, eating-disorder treatment, or a medically prescribed diet. Consult a qualified clinician or dietitian for diabetes, kidney or liver disease, significant unexplained weight change, or other medical concerns.
Related calculators
Protein Intake Calculator · Carbohydrate Intake Calculator · Fat Intake Calculator · Calorie Calculator