Calculates your recommended daily intake of macronutrients (carbohydrates, protein, and fat) based on your individual needs and goals.
Start with your values, or try a preset.
Enter Weight, Height, Age, Gender, Activity Level, and Goal in the units shown.
Read Fat, Protein, Activity Factor, Basal Metabolic Rate (BMR), Daily Calorie Needs, and Carbohydrates in the results panel. Results update as you change the inputs.
Choose a preset to load an example, then adjust the values for your situation.
See the inputs and their calculated results.
Weight: 90 kg; Height: 180 cm; Age: 40 years; Gender: Male; Activity Level: Sedentary (little or no exercise); Goal: Lose Weight
Fat: 72 grams/day; Protein: 162 grams/day; Activity Factor: 1.2; Basal Metabolic Rate (BMR): 1,830 calories/day; Daily Calorie Needs: 1,866.6 calories/day; Carbohydrates: 142.65 grams/day
Weight: 65 kg; Height: 165 cm; Age: 25 years; Gender: Female; Activity Level: Very Active (hard exercise/sports 6-7 days a week); Goal: Maintain Weight
Fat: 52 grams/day; Protein: 117 grams/day; Activity Factor: 1.725; Basal Metabolic Rate (BMR): 1,395.25 calories/day; Daily Calorie Needs: 2,406.80625 calories/day; Carbohydrates: 367.7015625 grams/day
Weight: 75 kg; Height: 175 cm; Age: 35 years; Gender: Male; Activity Level: Moderately Active (moderate exercise/sports 3-5 days/week); Goal: Gain Weight
Fat: 60 grams/day; Protein: 135 grams/day; Activity Factor: 1.55; Basal Metabolic Rate (BMR): 1,673.75 calories/day; Daily Calorie Needs: 2,983.459375 calories/day; Carbohydrates: 475.8648438 grams/day
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