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More Productivity Tools

Nutrition CalculatorConvert between macronutrient grams and calories, or split a calorie target into protein, carbs, and fat.
Protein CalculatorEstimate daily protein needs from body weight, training goals, and meal count with per-meal targets.
Macro CalculatorPlan daily protein, carbs, and fat from your calorie target or estimated needs, with per-meal macro splits.
BMI CalculatorCalculate Body Mass Index from metric or imperial measurements with health-range guidance.
Calories CalculatorEstimate calories burned during workouts and daily activities from your weight, duration, and activity intensity.
Water Intake CalculatorEstimate your daily water needs from body weight, activity level, climate, and exercise duration.

Part of:Free Health & Fitness Calculators

Calorie Calculator

Estimate daily calories from BMR and activity level, with targets for weight loss, maintenance, or gain.

Sex

Age (years)

Weight (kg)

Height (cm)

Activity level

Goal

Adjustments use roughly 3,500 kcal per pound of body weight change.

Daily calorie target2,633kcal / dayMaintain weight

BMR1,699 kcalAt rest

Maintenance (TDEE)2,633 kcalModerately active

Estimated weekly change

Maintain

Suggested macros

Protein198g30% · 790 kcal

Carbs263g40% · 1,053 kcal

Fat88g30% · 790 kcal

Uses the Mifflin-St Jeor equation for BMR and standard activity multipliers for TDEE. Results are estimates only — consult a dietitian or doctor for personalized nutrition advice.