This evidence-based calculator determines your daily caloric needs using the Mifflin-St Jeor equation. Input your details to receive personalized nutrition recommendations for weight loss, maintenance, or muscle gain based on your body's specific requirements.
Medical Disclaimer: This tool provides general educational estimates. Consult a registered dietitian or doctor for personalized advice.
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This calculator helps you determine your ideal calorie and macro breakdown based on age, gender, weight, height, activity level, and diet goals.
Macronutrient splits are based on evidence-based guidelines from the Academy of Nutrition and Dietetics and ISSN. For personalized nutrition planning, consult a registered dietitian.
The calculator uses the Mifflin-St Jeor equation, which has been shown to be accurate within 10% for most people. However, individual factors like genetics, hormones, and metabolism can affect your actual needs. For best results, use the calculator as a starting point and adjust based on your personal experience.
Some people find benefits in reducing carbohydrate intake on rest days while maintaining protein intake to support recovery. If you're following a specific training protocol, you might consider consuming 10-20% fewer calories on rest days, primarily from carbohydrates, while keeping protein consistent.
It's recommended to recalculate after any significant body weight change (5+ pounds), when your activity level changes substantially, or every 3-6 months to account for metabolic adaptations. If you're not seeing progress toward your goals after 3-4 weeks, it may also be time to recalculate.