Find your daily calories, protein, carbs and fat for fat loss, maintenance or muscle gain. Get your results instantly, no sign-up needed.
Age
Biological sexMale
Female
Current weightlb
kg
Heightft in ft / in
cm
FormulaStandard (uses weight, height, age)
Lean mass (I know my body fat %)
Body fat %
Activity level
Sedentary Little or no physical activity, typically a desk job or minimal movement throughout the day. Example: Office work, watching TV, and minimal walking. Formula: Your BMR x 0.2 = activity calories
Lightly Active A job that involves some physical activity or light intensity exercise 1-3 days per week. Example: Light walking, casual biking, or household chores. Formula: Your BMR x 0.375 = activity calories
Moderately Active Jobs that keep you on your feet most of the day, or moderate intensity exercise 3-5 days per week. Example: Gym sessions, running, or active jobs like retail. Formula: Your BMR x 0.5 = activity calories
Very Active A very physical job, very hard exercise, or physical training. Example: Pro athletes, military training, or jobs with continuous high physical activity. Formula: Your BMR x 0.9 = activity calories
GoalMaximum fat loss (20% deficit)
Fat loss (15% deficit)
Some fat loss (10% deficit)
Maintain my weight
Steady muscle gain (10% surplus)
Muscle gain (20% surplus)
Protein levelModerate: 0.65 g per lb (mostly sedentary or higher body fat)
High: 0.8 g per lb (active, regular training)
Maximum: 1.0 g per lb (intense strength training)
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These results are general estimates based on standard formulas and are for educational purposes only. They are not medical advice. Check with your doctor before starting any new nutrition or exercise program, especially if you have a medical condition, are pregnant or nursing, or are under 18.
