How to Use This Calculator

This calorie and macro calculator helps you determine your daily nutritional needs.

Enter Your Details: Input weight, height, age, gender, activity level, and goal to calculate your Total Daily Energy Expenditure (TDEE) for weight loss, maintenance, or gain.

  1. Set Your Goal: Choose to lose weight (create a deficit), maintain weight (stay steady), or gain weight (add a surplus). Specify desired weekly loss (e.g., 0.5kg or 1kg).

  2. View Results: Click "Calculate" to see your daily calorie target and breakdown of protein, carbs, and fat.

  3. Take Action: Plan meals around targets and use tools like MyFitnessPal to track intake and adjust as needed.

Calorie & Macro Calculator

Enter your details below to calculate your nutrition needs!

Your Results:

Calories: kcal

Protein: g

Carbs: g

Fat: g

Macro Split Options:

MACRO SPLIT OPTIONS:

A personalized split based on your activity level and goals.

An even distribution for overall health and flexibility.

Higher carbs and protein to support muscle growth and recovery.

Lower carbs and fats, prioritizing protein for muscle retention and recovery.

Ready to take your fitness journey to the next level?

Sign up for personalized coaching with RightFit Coaching and get a tailored training plan, nutrition guidance, and 24/7 support to help you achieve your goals.