Free Tool

YOUR EXACT
CALORIE TARGET.

Stop guessing. Get your personalised daily calories and macros based on your body, lifestyle and goal — in under 60 seconds.

🔥
Lose fat
⚖️
Maintain
💪
Build muscle
Please fill in all fields before calculating.
Your calories
2,450
Daily calories for your goal
BMR (at rest) 1,820 kcal
Maintenance (TDEE) 2,750 kcal
Your macros
185
grams
Protein
280
grams
Carbs
68
grams
Fat
YOUR RESULTS ARE READY

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Your calories
—
Daily calories for your goal
BMR (calories at rest) — kcal
Maintenance (TDEE) — kcal
Your macros
—
grams/day
Protein
—
grams/day
Carbs
—
grams/day
Fat
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These numbers are calculated using the Mifflin-St Jeor equation and are estimates based on the information provided. Individual results may vary. Always consult a healthcare professional before making significant dietary changes.