Calorie and macro calculator
Estimate daily calories, protein, fat, and carbs for losing weight, maintaining your weight, or gaining weight.
How old are you?
years
What is your height?
cm
What is your weight?
kg
What is your goal weight?
kg
How active are you?
What is your goal?
What does this calorie calculator estimate?
It estimates daily calories for maintaining your current weight using your age, height, weight, and activity level.
How many calories should I eat to lose weight?
A moderate calorie deficit is often used for weight loss. Use your result as a starting point and adjust it based on progress and how you feel.
Why is this only an estimate?
A formula cannot account for every factor, including sleep, stress, body composition, and day-to-day activity.
Should I recalculate after losing weight?
Yes. Your energy needs usually change as your body weight changes.
Why track food after calculating my target?
A target is most useful when you can compare it with what you actually eat.
Can I lose weight without tracking?
You can, but tracking makes it easier to notice patterns and stay close to your target.
How can I tell whether I am meeting my target?
Log your meals to compare your daily intake with your calorie target and see the pattern over time.
