Know yourdaily targets.
Work out a practical daily starting point for calories, protein, carbohydrates and fats, based on your routine and your goal.
Your daily targets.
How were these calculated?
Carbs and fats are flexible starting amounts, not fixed requirements for every day.
Start here. Adjust with real results.
Follow a reasonably consistent routine for 2–3 weeks, watch your body-weight trend and how you feel in training, then adjust your calories gradually if needed. These numbers are estimates, not rules you have to hit perfectly.
Method, sources and important notes
Daily calories. The maintenance estimate uses the 2023 National Academies adult energy equations and an approximate activity category based on work, steps and training. Fat-loss calories start around 15% below estimated maintenance; weight gain around 8% above it. Main calorie results are rounded to the nearest 50 calories.
Protein. The starting point uses approximately 1.0 g/kg reference body weight without structured training, 1.4 g/kg with cardio or sport, and 1.6 g/kg with resistance or mixed training. With structured training during fat loss it uses at least 1.6 g/kg. Reference body weight is limited to the equivalent of BMI 30 at higher body weights. This is a practical guardrail, not an individual medical target.
Carbohydrates and fats. Fats are set at approximately 30% of the selected daily calories, and carbohydrate grams are calculated from the energy remaining after protein and fat. This gives one simple starting split rather than pretending there is one perfect macro ratio. Australian adult guidance generally describes a range of 20–35% of energy from fats and 45–65% from carbohydrates, but sports protein targets or calorie-restricted plans can produce different splits. Individual training demands and food preferences matter.
Safety and accuracy. No automated fat-loss target is generated if estimated BMI is below 18.5 or the estimated deficit falls below 1,200 calories a day. This is a calculator guardrail, not a statement that 1,200 calories is appropriate for an individual. Resting energy (Mifflin-St Jeor) is displayed for context but is not used as the headline TDEE equation. Short questionnaires cannot precisely measure daily activity or energy needs.
- National Academies, 2023 adult energy equations
- National Academies, activity categories
- Mifflin-St Jeor resting energy equation
- Australian Institute of Sport, protein in sport
- Australian nutrient reference values, macronutrient balance
Important: General information only, not medical or dietetic advice. Designed for adults 19–78. Not designed for pregnancy, breastfeeding, eating-disorder treatment, kidney disease or medical nutrition therapy. Speak to an appropriately qualified professional if your needs are more complex.