How it works
The calculator first estimates daily energy needs, applies the selected goal adjustment, and then converts each macro percentage to grams using 4 kcal per gram for carbohydrate and protein and 9 kcal per gram for fat.
Input query strings and outputs
Use an input name in this page’s URL as ?name=value, and join additional inputs with &. Portable shared links may instead use the compact ?ac= state parameter.
Input query strings
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?unitSystem=UnitsChoice · Required · Default: metric · Accepted values: metric, imperial
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?sex=Sex used by equationChoice · Required · Default: male · Accepted values: male, female
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?age=AgeNumber · Required · Default: 30
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?formula=BMR equationChoice · Required · Default: mifflin · Accepted values: mifflin, harris, katch
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?bodyFatPercent=Body fatPercentage · Required · Default: 20 · Used when formula = katch
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?weightKg=WeightNumber · Required · Default: 70 · Used when unitSystem = metric
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?heightCm=HeightNumber · Required · Default: 175 · Used when unitSystem = metric
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?weightLb=WeightNumber · Required · Default: 154 · Used when unitSystem = imperial
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?feet=Height feetNumber · Required · Default: 5 · Used when unitSystem = imperial
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?inches=Height inchesNumber · Required · Default: 9 · Used when unitSystem = imperial
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?activity=Activity levelChoice · Required · Default: moderate · Accepted values: sedentary, light, moderate, active, veryActive, extraActive
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?goal=Calorie goalChoice · Required · Default: maintain · Accepted values: maintain, mildLoss, loss, mildGain, gain
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?macroPlan=Macro splitChoice · Required · Default: balanced · Accepted values: balanced, highProtein, lowerCarb, veryLowCarb, custom
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?carbPercent=Custom carbohydrate sharePercentage · Required · Default: 45 · Used when macroPlan = custom
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?proteinPercent=Custom protein sharePercentage · Required · Default: 25 · Used when macroPlan = custom
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?fatPercent=Custom fat sharePercentage · Required · Default: 30 · Used when macroPlan = custom
Outputs
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caloriesDaily calorie targetNumber · Primary output · Suffix: kcal
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carbsCarbohydrateNumber · Suffix: g/day
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proteinProteinNumber · Suffix: g/day
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fatFatNumber · Suffix: g/day
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tdeeMaintenance estimateNumber · Suffix: kcal/day
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splitMacro splitText
Presets and custom mode
Presets are organizational examples. Custom percentages must total 100%, and all results remain estimates rather than a meal plan.