Free ToolCalorie & Macro Calculator
Find your BMR, daily calorie burn and the exact protein, fat and carb split to hit your goal.
Your details
Used to pick the right BMR formula — men and women burn calories at slightly different baseline rates for the same size.
Your age in years. Metabolism slows gradually with age, so this lowers your estimated daily burn.
Your current body weight in kilograms. This is the biggest driver of your calorie needs.
Your height in centimetres. Taller bodies have more tissue to fuel, so they burn more at rest.
How much you move and train in a typical week — desk job with no training is sedentary, hard training most days is very active. Be honest, most people overestimate.
What you want your training to support: fat loss, maintenance, muscle gain, or a specific sport or event.
How much of your non-protein calories come from carbs versus fat. Lower carb means more fat, higher carb means more fuel for hard training. Protein stays the same.
1,718
This is what your body burns just to keep you alive if you stayed in bed all day.
2,662
This is everything you burn on a normal day, including training and daily movement.
2,130
This is the number of calories to eat each day to lose fat steadily while keeping muscle.
135 g
540 kcal per day
Protein has 4 kcal per gram — 135 g × 4 = 540 kcal, which is 25% of your 2,130 kcal target.
Examples
- Chicken breast
- Lean beef mince
- Steak
- Eggs
- Protein shake
82 g
738 kcal per day
Fat has 9 kcal per gram — 82 g × 9 = 738 kcal, which is 35% of your 2,130 kcal target.
Examples
- Olive oil
- Avocado
- Nuts & nut butter
- Cheese
- Salmon
213 g
852 kcal per day
Carbs has 4 kcal per gram — 213 g × 4 = 852 kcal, which is 40% of your 2,130 kcal target.
Examples
- Rice
- Potatoes
- Oats
- Pasta
- Fruit
Calorie split
Grams per day
12-week weight projection
If you stick to 2,130 kcal and these macros, you'd be around 69.2 kg in 12 weeks — down 5.8 kg.
Based on roughly 7,700 kcal per kg of body mass. Real progress isn't a straight line — expect week-to-week fluctuations from water, food volume and training.
An example day of food
A simple four-meal day scaled to your 2,130 kcal target. Swap foods for ones you enjoy — just keep the macros similar.
Breakfast
528 kcal- Greek yoghurt & protein powder170 g
- Porridge oats (dry)88 g
- Peanut butter40 g
P 34 g · F 20 g · C 53 g
Lunch
641 kcal- Chicken breast129 g
- Cooked rice229 g
- Olive oil & seeds28 g
P 40 g · F 25 g · C 64 g
Dinner
678 kcal- Lean beef mince (5%)205 g
- Potatoes400 g
- Avocado130 g
P 43 g · F 26 g · C 68 g
Snack
283 kcal- Cottage cheese150 g
- Banana1 medium banana (~120 g)
- Mixed nuts20 g
P 18 g · F 11 g · C 28 g
Portions are rounded estimates using typical values — always check the packaging of what you actually eat, as brands and cuts vary a lot.
Want help actually hitting these numbers?
If you'd like to know more about how to reach these targets — and the rest of your fitness goals — get in touch. Coaching, training and nutrition support, built around your life.
Message @aprildiffenthalptEstimates use the Mifflin–St Jeor equation. These are starting points — adjust based on real-world progress. Not medical advice.