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Calorie & Macronutrient Calculator

Your Daily Nutrition Needs

Calories: -
Protein: -
Carbs: -
Fat: -
Water: -

How This Calculator Works

Calorie Calculation

This calculator uses the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR), then adjusts for your activity level to determine your Total Daily Energy Expenditure (TDEE).

Macronutrient Distribution

Protein is calculated based on your body weight (2.2g per kg), fat is set at 25% of total calories, and carbohydrates make up the remaining calories.

Activity Levels

Sedentary: Office job, little exercise. Lightly active: Light exercise 1-3 days/week. Moderately active: Moderate exercise 3-5 days/week. Very active: Hard exercise 6-7 days/week. Extra active: Very hard exercise & physical job.

Water Recommendation

The water recommendation is based on your body weight (0.033 liters per kg). This is a general guideline; individual needs may vary based on activity level and climate.