Health & Fitness
Calorie Intake Calculator
Calculate your daily calorie and macronutrient targets for weight loss, maintenance, or muscle gain.
How this calculator works
The calculator first computes your TDEE using the Mifflin-St Jeor BMR formula and activity multiplier. It then adjusts calories based on your goal: -500 kcal/day for moderate loss, -1000 for fast loss, +500 for gain, or no change for maintenance. Finally, it splits total calories into grams of protein, carbs, and fat using your selected macro ratio (1g protein = 4 kcal, 1g carbs = 4 kcal, 1g fat = 9 kcal).
Protein / Carbs / Fat percentages
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FAQ
Frequently asked questions
How many calories should I eat to lose weight?
A safe calorie deficit is 500 kcal/day below your TDEE, which produces roughly 0.5 kg weight loss per week. A 1,000 kcal/day deficit gives ~1 kg/week loss but is harder to sustain. Women should generally not go below 1,200 kcal/day and men 1,500 kcal/day without medical supervision.
How much protein do I need?
The Australian RDI is 0.84g/kg for men and 0.75g/kg for women. For active people or those trying to lose weight while preserving muscle, 1.6-2.2g/kg of body weight is commonly recommended by sports dietitians.
What is a macro split?
A macro split is the percentage of your daily calories coming from protein, carbohydrates, and fat. A balanced split (30/35/35) suits most people. Higher protein ratios help with muscle retention during weight loss. Low-carb and keto reduce carbohydrates and increase fat intake.
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