Calorie Intake Calculator
Calculate your daily calorie and macronutrient targets for weight loss, maintenance, or muscle gain.
Protein / Carbs / Fat percentages
How It Works
The calculator first computes your TDEE using the Mifflin-St Jeor BMR formula and activity multiplier. It then adjusts calories based on your goal: -500 kcal/day for moderate loss, -1000 for fast loss, +500 for gain, or no change for maintenance. Finally, it splits total calories into grams of protein, carbs, and fat using your selected macro ratio (1g protein = 4 kcal, 1g carbs = 4 kcal, 1g fat = 9 kcal).
Frequently Asked Questions
How many calories should I eat to lose weight?
A safe calorie deficit is 500 kcal/day below your TDEE, which produces roughly 0.5 kg weight loss per week. A 1,000 kcal/day deficit gives ~1 kg/week loss but is harder to sustain. Women should generally not go below 1,200 kcal/day and men 1,500 kcal/day without medical supervision.
How much protein do I need?
The Australian RDI is 0.84g/kg for men and 0.75g/kg for women. For active people or those trying to lose weight while preserving muscle, 1.6-2.2g/kg of body weight is commonly recommended by sports dietitians.
What is a macro split?
A macro split is the percentage of your daily calories coming from protein, carbohydrates, and fat. A balanced split (30/35/35) suits most people. Higher protein ratios help with muscle retention during weight loss. Low-carb and keto reduce carbohydrates and increase fat intake.
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