Calorie & Macro Calculator
Find out how many calories and how much protein, carbs and fat you should eat each day for your goal — free, no sign-up. Enter your details below, then turn the numbers into a real, personalized meal plan.
How the calculator works
We estimate your Basal Metabolic Rate (BMR) — the calories your body burns at rest — using the Mifflin-St Jeor equation, then multiply by an activity factor to get your Total Daily Energy Expenditure (TDEE), your maintenance calories. For weight loss we apply a moderate deficit (about 500 kcal/day, ~0.45 kg per week); for gaining we add a surplus.
From numbers to a real plan
Calories are only step one. ProperDietPlan turns your target into an actual personalized meal plan built around your food preferences, with easy swaps and a shopping list — plus a library of healthy recipes to hit those macros.
Frequently asked questions
How many calories should I eat a day?
Your daily calorie need is your BMR (calories at rest) multiplied by an activity factor to get your TDEE (maintenance calories), then adjusted for your goal — roughly a 500 kcal deficit to lose weight or a surplus to gain. Enter your details above for your personal number.
How is the calorie target calculated?
We use the Mifflin-St Jeor equation, the most accurate widely-used formula for basal metabolic rate, then apply your activity level and goal. Macros default to a balanced 30% protein / 40% carbs / 30% fat split.
How much protein, carbs and fat should I eat?
This calculator splits your target calories into 30% protein, 40% carbohydrate and 30% fat by default — a balanced starting point for most people. Higher protein can help with satiety and preserving muscle during weight loss.
Is this a substitute for professional advice?
No. These are estimates for general educational use, not medical advice. Consult a physician or registered dietitian before making significant dietary changes, especially with a medical condition or during pregnancy.
Estimates for general educational use only — not medical advice. See our Editorial Policy.