Your daily calories and macros
Your profile, activity and goal: your calories per day, with protein, carbs and fat.
Calories per day
2,105kcal
- Protein
- 112 g
- Carbs
- 275 g
- Fat
- 62 g
Between 1,895 and 2,315 kcal: the formula's margin.
Your macros
Protein and fat per kilo of bodyweight, carbs making up the rest.
| Nutrient | Grams | Share of calories |
|---|---|---|
| Protein | 112 g | 21% |
| Carbs | 275 g | 52% |
| Fat | 62 g | 27% |
| Fibre | 29 g | — |
By activity level
Your resting metabolism: 1,359 kcal. Activity level changes everything: check yours.
| Activity | Total energy expenditure | Your target |
|---|---|---|
| Sedentary | 1,631 kcal | 1,630 kcal |
| Lightly active | 1,869 kcal | 1,870 kcal |
| Active | 2,106 kcal | 2,105 kcal |
| Very active | 2,344 kcal | 2,345 kcal |
| Athlete | 2,582 kcal | 2,580 kcal |
- Basal metabolic rate with the Mifflin-St Jeor formula, multiplied by your activity level.
- Goal: 20% less to lose, 12% more to gain.
- Protein and fat per kilo of bodyweight, then carbs fill the rest: that is how coaches actually programme it.
Frequently asked questions
It is an estimate within ±10%: the scale settles it after two or three weeks of tracking.
1.4 to 2 g per kilo per day for most athletes, according to the International Society of Sports Nutrition; a little more in a deficit.
Mifflin-St Jeor predicts today's adults better; Harris-Benedict often overestimates.
- BMR & TDEEYour metabolism and daily energy expenditure
- Calorie deficit calculatorWhen you will reach your goal weight
- Macro calculatorYour protein, fat and carbs in grams
- Protein calculatorHow much protein per day
- Water intake calculatorHow much to drink a day, training included
- Calories burnedThe calories of an activity
- Steps to caloriesHow many calories your steps burn
A coach to take you further
A programme built for you and adjusted every week, by a coach near you or online.
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