Health & Fitness Calculators
Monitor your health, track fitness goals, and make informed decisions about your well-being with our comprehensive health calculators
Calorie Calculator
Calculate daily calorie needs, BMR, TDEE, and optimal macronutrient distribution
Personal Information
Different BMR formulas are used for male and female calculations
Age affects BMR calculation and metabolism rate
Current body weight for metabolic calculations
Height in centimeters for BMR calculation
Profile: ๐จ 30yr, 70kg, 170cm
BMI: 24.2 | Mifflin-St Jeor equation for BMR
Activity Level & Goals
Current selection: Moderate exercise 3-5 days/week
Current goal: Weight Maintenance
Target: Moderate exercise 3-5 days/week | Weight Maintenance
Weight change: 0 kg/week
Metabolic Rate
Basal Metabolic Rate (BMR)
1,618
calories/day at rest
TDEE
2,507
Activity Factor
1.55x
Daily Calorie Target
Calories for Maintenance
2,507
calories/day for your goal
Deficit/Surplus
0 cal
Weekly Change
0 kg
Macronutrients
Protein (30%)188g | 752 cal
Carbs (40%)251g | 1,003 cal
Fats (30%)84g | 752 cal
Total: 2,507 calories/day
Macronutrient Breakdown
P: 188g | C: 251g | F: 84g
Daily Meal Plan
๐
Breakfast (25%)627 cal
๐ Lunch (35%)877 cal
๐ Dinner (30%)752 cal
๐ Snacks (10%)251 cal
Total Daily Intake: 2,507 calories
Meal Distribution
B: 627 | L: 877 | D: 752 | S: 251
Quick Summary
BMR:1,618 cal/day
TDEE:2,507 cal/day
Target Calories:2,507 cal/day
Weekly Change:0 kg
Daily Goal:2,507 cal
Detailed Analysis & Nutrition Guide
How Calorie Calculation Works
BMR Calculation (Mifflin-St Jeor)
Male: BMR = 10 ร weight(kg) + 6.25 ร height(cm) - 5 ร age(years) + 5
Your BMR: 1,618 calories/day (calories needed at complete rest)
TDEE Calculation
Total Daily Energy Expenditure = BMR ร Activity Factor (1.55)
Your TDEE: 2,507 calories/day (maintenance calories)
Goal Adjustment
Weight Maintenance: TDEE = 2,507 cal/day (0kg change/week)
Target: 2,507 cal/day | Change: 0 kg/week
Macronutrient Distribution
Protein: 30% (752 cal รท 4 = 188g) | Carbs: 40% (1,003 cal รท 4 = 251g) | Fats: 30% (752 cal รท 9 = 84g)
Daily macros: 188g protein, 251g carbs, 84g fats
Nutrition & Fitness Tips
Calorie Management:
- โข Track Intake: Use food diary or apps for accuracy
- โข Portion Control: Use measuring cups and food scales
- โข Meal Timing: Spread calories across 3-4 meals
- โข Hydration: Drink water before meals (8-10 glasses/day)
Macronutrient Tips:
- โข Protein Sources: Lean meats, eggs, legumes, dairy
- โข Complex Carbs: Whole grains, vegetables, fruits
- โข Healthy Fats: Nuts, seeds, avocado, olive oil
- โข Fiber Intake: 25-35g daily for digestion and satiety
Your Daily Nutrition Plan:
Target: 2,507 calories/day
Protein: 188g (muscle maintenance)
Carbs: 251g (energy & brain fuel)
Fats: 84g (hormones & satiety)
Goal: Weight maintenance
Progress: 0 kg/week expected
Health & Fitness Tools
BMI Calculator
Body Fat Calculator
Calorie Calculator
Calorie Deficit Calculator
Ideal Weight Calculator
Macro Calculator
Protein Calculator
Water Intake Calculator
Ovulation Calculator
Pregnancy Due Date Calculator
Categories
Body Composition3
Nutrition4
Women's Health2
Hydration1
Take Control of Your Health
Monitor your fitness journey and make informed health decisions
Quick Health Tips
โขAim for 8-10 glasses of water daily
โขInclude protein in every meal
โขTrack your BMI regularly
โขExercise 150 minutes per week