Nutrition
Calorie Calculator
Daily calorie needs for maintenance, weight loss or gain from your body stats, activity level and goal.
Calories = BMR × activity factor + goal a…
Also called daily calories · calorie needs
Health & Fitness · 11 calculators
Nutrition Calculators
Daily calories, macros, protein, carbs, fat, fibre and water intake, meal calories, deficits and surpluses.
Nutrition
Macro Calculator
Daily protein, carbohydrate and fat targets in grams from your calorie goal and chosen macro split.
Grams = calories × % ÷ (4 for protein/car…
Also called macros calculator · macronutrient calculator
Nutrition
Protein Calculator
Daily protein target in grams based on body weight, activity and goal (maintenance, muscle gain or fat loss).
Protein (g) = body weight (kg) × target g…
Also called protein intake · how much protein do i need
Nutrition
Carbohydrate Calculator
Daily carbohydrate target in grams from calories and the share of energy you want from carbs.
Carbs (g) = calories × share ÷ 4
Also called carb calculator · carbohydrate intake
Nutrition
Fat Intake Calculator
Daily fat target in grams, including a saturated-fat limit, from your calorie intake.
Fat (g) = calories × share ÷ 9
Also called daily fat intake · how much fat per day
Nutrition
Fiber Calculator
Daily fibre target from calorie intake or age and sex, with how much a typical diet provides.
14 g of fibre per 1,000 kcal
Also called fibre intake · daily fiber
Nutrition
Water Intake Calculator
How much water to drink per day based on body weight, activity, climate and other drinks.
≈ 33 ml per kg of body weight + 350 ml pe…
Also called how much water should i drink · daily water intake
Nutrition
Meal Calorie Calculator
Calories and macros in a meal from its ingredients, with the share of your daily target.
kcal = protein × 4 + carbs × 4 + fat × 9 …
Also called calories in a meal · meal nutrition calculator
Nutrition
Calorie Deficit Calculator
Daily calorie deficit needed to lose a target weight by a date, and how long your chosen deficit will take.
Deficit = kg to lose × 7,700 ÷ days
Also called deficit calculator · calories to lose weight
Nutrition
Calorie Surplus Calculator
Daily calorie surplus for lean muscle gain, with the weekly weight gain it should produce.
Surplus = TDEE × gain %
Also called bulking calculator · calories to gain weight
Nutrition
Macro Percentage Calculator
The percentage split of your calories between protein, carbohydrate and fat.
percentage = macro calories ÷ total calor…
Also called macro split calculator · macronutrient percentage
Key nutrition formulas
| Calorie | Calories = BMR × activity factor + goal adjustment |
|---|---|
| Macro | Grams = calories × % ÷ (4 for protein/carbs, 9 for fat) |
| Protein | Protein (g) = body weight (kg) × target g/kg |
| Carbohydrate | Carbs (g) = calories × share ÷ 4 |
| Fat Intake | Fat (g) = calories × share ÷ 9 |
| Fiber | 14 g of fibre per 1,000 kcal |
| Water Intake | ≈ 33 ml per kg of body weight + 350 ml per 30 min of exercise |
| Meal Calorie | kcal = protein × 4 + carbs × 4 + fat × 9 (+ alcohol × 7) |
| Calorie Deficit | Deficit = kg to lose × 7,700 ÷ days |
| Calorie Surplus | Surplus = TDEE × gain % |
Nutrition questions
Why is fat more than twice the calories of protein?
Fat packs 9 kcal per gram against 4 for protein and carbohydrate — which is why small changes in cooking oil move the total so much.