Why calories alone are not enough
Total calories determine whether you lose, maintain, or gain weight. But the split between protein, carbohydrates, and fat determines what you are actually losing or gaining — and how you feel in the process.
This calculator uses the Mifflin-St Jeor equation, the most accurate BMR formula currently validated in clinical literature, to estimate your maintenance calories. It then adjusts for your activity level and goal, and calculates your macro targets based on your body weight and objective.
How protein targets are set
Protein targets are calculated per kilogram of body weight. The research on protein requirements is robust: higher protein intakes preserve lean mass during a calorie deficit, support muscle growth in a surplus, and keep hunger in check at any calorie level. Hitting your protein target consistently is the single most important nutritional habit you can build.
Carbs vs. fat
After protein and a baseline of dietary fat, your remaining calories are allocated to carbohydrates. Carbohydrates are your primary fuel for training — cutting them too aggressively will compromise your performance and recovery. Unless you are following a specific therapeutic diet, keeping carbohydrate intake adequate will produce better long-term results than eliminating it.
Want a training plan to match?
Nutrition without a structured training stimulus produces limited results. If you are serious about body composition or performance, a programme built around your schedule and goals will accelerate your progress significantly.
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