Know YourNumbers.
Enter your details to get your daily calories and protein, carbs, and fat — the foundation of any results-driven training plan. No sign-up needed.
Your numbers, one click away.
Fill in your details and hit calculate to see your daily target.
Precision beats guesswork.
The calculator estimates your Basal Metabolic Rate with the Mifflin–St Jeor equation — the most accurate formula for most people — then scales it by your activity level to find your Total Daily Energy Expenditure. Your goal adjusts the target: a deficit to lose fat, maintenance to hold, or a surplus to build muscle.
Protein is set relative to your bodyweight to protect lean mass, fat as a share of total calories to support hormones, and the remaining calories become carbohydrates to fuel training. These numbers are a starting point — real progress comes from tracking consistently and adjusting as your body responds.
Mifflin–St Jeor · Metric & Imperial · Instant results