🍃
🌿
✦ Free Tool — AB Sharing
Calorie & Macro
Calculator
Know exactly how much to eat — personalised calories, protein, carbs & fat targets for your body, activity level & goal.
Your Details
Fill in all fields for the most accurate result
yrs
cm
kg
kg
⚠️ Please enter your age, height, and weight to get your results.
ℹ️ Uses the Mifflin-St Jeor equation — the most accurate BMR formula for general use. Results are personalised estimates. For a clinical diet plan, please consult a registered nutritionist or your doctor.
Your Daily Calorie Target
—
kilocalories per day
BMR: — kcal
TDEE: — kcal
Goal: —
Protein
—g
— kcal · —%
Carbohydrates
—g
— kcal · —%
Healthy Fat
—g
— kcal · —%
📊
Your Full Calorie Breakdown
Basal Metabolic Rate (BMR)
— kcal
Total Daily Energy Expenditure (TDEE)
— kcal
Goal Adjustment
—
Your Daily Target
— kcal
Weekly calorie change
— kcal
Estimated time to goal
—
🍽️
Suggested 5-Meal Split
Meal
Calories
Protein
Carbs
Fat
🌅 Breakfast
—
—
—
—
🍎 Morning Snack
—
—
—
—
☀️ Lunch
—
—
—
—
🌰 Evening Snack
—
—
—
—
🌙 Dinner
—
—
—
—
🌿 Personalised Tips for You
⚠️ Medical disclaimer: These figures are estimates for general wellness guidance only — not a substitute for professional medical or nutritional advice. Please consult a registered dietitian or doctor before significant dietary changes.