Simple Calorie & Macronutrient Calculator
Use this free online calculator to ESTIMATE your daily goal intake using the Mifflin-St Jeor equation.
Biological Gender
*
Male
Female
Age
*
years
Height (cm)
*
centimeters
Weight (kg)
*
kilograms
Daily Activity Multiplier
*
Please Select
Comatose -- Bedridden, absolutely zero movement or activity
Sedentary -- Very little activity (Desk Job / No Training)
Lightly Active -- Training 3 days / week or less, with little movement outside of the gym
Moderately Active 1 -- Training 4 - 7 days / week but relatively inactive outside of the gym
Moderately Active 2 -- Training 1 - 3 days / week but active lifestyle (e.g. hard manual labour job)
Very Active -- Hard training sessions most days and/or moderate sessions 2x / day
Extremely Active -- Hard training sessions most days and/or moderate sessions 2x / day and/or active lifestyle (e.g. hard manual labour job)
Ultra Active -- 2 - 3x training sessions most days
Maintenance Calories - Total Daily Energy Expenditure (TDEE)
kcals
Dietary Goal
*
Weight / Fat Loss (Caloric Deficit)
Weight / Muscle Gain (Caloric Surplus)
Weight / Muscle Gain
Use the calculator to estimate your goal intake. Muscle building is also dependent on resistance training experience, volume / intensity & recovery. Beginners can expect to gain up to 2% (0.5%) of Bodyweight per month, whereas advanced trainees may gain just 0.5% per month (0.125% / week). Monitor your weekly & monthly average weight & make adjustments. While some fat gain is to be expected, if you are gaining it very fast then the surplus may be too high. If you exceed 20% Body Fat consider switching to maintenance or a deficit.
Weight Gain Estimated Starting Daily Goal Calories
kcals
Minimum Daily Protein Goal | 1.6g / kg
grams (g)
Weight / Fat Loss
Use the calculator to estimate your goal intake. Aim to lose 0.5 - 1% of Bodyweight Per Week. Adjust deficit size accordingly if you're losing weight too slow / fast. The aim is to maximize fat loss & minimize muscle loss. Monitor your Weekly Average Weight and compare week to week losses.
Weight Loss Estimated Starting Daily Goal Calories
kcals
Minimum Daily Protein Goal | 2g / kg
grams (g)
Daily Minimum Hydration Goal | 30 mls / kg
Litres
Read Me
Great progress can be made once you consistently stay within your caloric goal & hit the minimum daily requirements for protein. Aim to spread your total daily protein intake up evenly across your meals. If training performance is important to you, then carbohydrate intake & the timing of your meals will be more important. In the long term, we recommend focusing on building your Flexible Dieting Habits, as Calorie Counting is just a short term tool on the road to success. Monitor your average weekly weight changes, tape measures & pictures to ensure your current Calorie & Macros are right for you.
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