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How many calories do you actually need? Find out.
Energy needs, calorie targets, macros and body metrics in seconds. Every result shows the method behind it.
- Three published BMR methods
- Runs in your browser
- Every assumption shown
- Pro, free for the first 7 days
Daily nutrition target
1,830 kcal
Why it exists
Most nutrition maths still lives in a spreadsheet.
Formulas get copied between files, assumptions go undocumented, and a calculation from last month is impossible to read back. This replaces that with one tool that keeps its own record.
One place for the numbers
Energy, macros and anthropometry from a single set of inputs, instead of three separate files.
A record you can read back
Each saved calculation keeps its inputs, method and assumptions, so a result from months ago still makes sense.
Something to hand over
A one-page export that looks like professional work rather than a screenshot of a spreadsheet.
Calculators
Fifteen tools, one set of inputs.
Energy and macros share the same data, so you rarely enter anything twice.
How it works
Three steps to a defensible number.
01
Enter the essentials
Age, sex, height, weight, activity and goal. Metric or imperial. Waist and body fat are optional.
02
Read the result
One daily target, the maintenance figure behind it, the adjustment applied and a macro split you can defend.
03
Keep it or export it
Save the calculation to your history with a free account. Export a clean one-page report with Pro.
Methodology
Clear calculations. Practical results.
Every result names its formula, its activity multiplier and its assumptions. Nothing sits behind a black box, and no value is presented as more precise than the method allows.
Estimates support professional planning and education. They do not replace clinical assessment.
Methods
Mifflin-St Jeor (1990), Harris-Benedict revised by Roza & Shizgal (1984), Cunningham (1991)
Activity
Standard multipliers from 1.2 to 1.9, shown on every option
Macros
Protein per kg, fat as a share of energy with a 0.6 g/kg floor, carbs as remainder
Units
Metric and imperial input, metric internally
References
Primary source cited per equation: Mifflin 1990, Roza & Shizgal 1984, Cunningham 1991
Energy values
Atwater general factors, 4/4/9 kcal per g — specific per-food factors are not applied
Free and Pro
The calculator is free. Pro is for repeated professional use.
Calculators
Client assessment and follow-up
Records and reports
Pricing
Simple plans, no surprises.
Questions
Yes. The full calculation, all nine outputs and the method detail are free and need no account. A free account adds saved history; Pro removes the save limit and adds PDF export.