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Calculate your daily calorie needs and macros for your fitness goals
To lose 0.5kg per week, you need a deficit of about 500 calories daily.
Aim for 1.6-2.2g protein per kg body weight for muscle maintenance.
Consuming carbs around workouts can enhance performance and recovery.
Drinking water can boost metabolism by 24-30% for up to 1.5 hours.
Essential fats support hormone production and nutrient absorption.
Your BMR accounts for 60-75% of daily calorie expenditure at rest.
This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate formula for estimating Basal Metabolic Rate (BMR). Results are estimates and may vary based on individual factors. Consult a healthcare professional for personalized advice.