Estimate how many calories you need each day to lose, maintain or gain weight, in imperial or metric units. Optional tabs show example macro splits for common diet styles and a calorie-cycling plan for training and rest days.
Daily Calorie Breakdown
Macronutrient Targets
| Meal | Suggested Calories | Protein (g) | Carbs (g) | Fats (g) |
|---|
Nutrition Tips for Your Goal
Choose Your Diet Plan
Balanced
30% Protein, 40% Carbs, 30% Fat
General health & fitness
Ketogenic
30% Protein, 5% Carbs, 65% Fat
Low-carb, high-fat
Low Carb
35% Protein, 25% Carbs, 40% Fat
Moderate carb restriction
High Protein
40% Protein, 35% Carbs, 25% Fat
Muscle building focus
Zone Diet
30% Protein, 40% Carbs, 30% Fat
Hormonal balance
Paleo
30% Protein, 35% Carbs, 35% Fat
Whole foods focused
Diet Plan Macronutrient Distribution
Sample Meal Plan
| Meal Timing | Calories | Protein | Carbs | Fats | Sample Foods |
|---|
Diet Guidelines
Supplement Recommendations
Weekly Calorie Cycling Schedule
Weekly Calorie Distribution
Training Day Macros
Rest Day Macros
| Metric | Training Days | Rest Days | Difference |
|---|
Nutrient Timing Strategy
Calorie Cycling Benefits
Calorie cycling (also called carb cycling) involves varying your calorie and carbohydrate intake based on your activity level. This advanced strategy can help:
- Optimize muscle protein synthesis on training days
- Enhance fat oxidation on rest days
- Maintain metabolic flexibility
- Prevent metabolic adaptation during cuts
- Support both performance and body composition goals
- Provide psychological relief from constant restriction
What this calorie calculator does
- Basic Calorie Needs: estimates your resting calories (BMR), multiplies by your activity level to get daily calorie burn, then adjusts for your goal, from 2 lb a week of loss to 1 lb a week of gain. It will not suggest less than 1,500 calories for men or 1,200 for women.
- Diet-Specific Plans: turns your calorie target into grams of protein, carbohydrate and fat for balanced, keto, low-carb, high-protein, Zone or paleo-style splits.
- Advanced Cycling: sets higher calories on training days and lower on rest days, based on how many days a week you train.
How it is calculated
BMR uses the Mifflin-St Jeor equation (Mifflin et al., 1990): 10 × weight in kg + 6.25 × height in cm − 5 × age, then +5 for men or −161 for women. It is multiplied by an activity factor from 1.2 to 1.9. A daily change of 500 calories is used as roughly 1 lb (0.45 kg) a week.
Worked example: a 30-year-old man, 180 lb and 5 ft 10 in, moderately active, has a BMR of about 1,783 and daily burn of about 2,763 calories. Choosing moderate fat loss (500 calories below) gives a target of about 2,263 calories a day.
Things to keep in mind
These are estimates. Macro splits and training/rest multipliers are common rules of thumb rather than personal advice, and the optional body fat field on the cycling tab is not used in the calculation. This calculator is for general information only and is not medical advice. If you have questions about your result, talk with your health care provider.
Frequently asked questions
How accurate is a calorie calculator?
It gives a starting estimate. Track your weight over a few weeks and adjust your intake based on what actually happens.
Is eating less always better for fat loss?
No. Very low calorie intakes are not suitable for everyone, which is why the main tab sets a minimum. Talk to a health professional before large changes.
Looking for more? See all our free health and fitness calculators.