Calorie, macro & daily nutrient calculator
Work out how many calories you need each day, the grams of protein, carbs, fat and fiber to hit them, and the daily target for every vitamin and mineral — free, no sign-up.
Fill in your details and press Calculate to see your personalized daily calorie target, macro breakdown, BMI and more.
Daily Value reference — every key nutrient
These are the FDA Daily Values used on nutrition labels (based on a 2,000-calorie diet). They show roughly how much of each nutrient an average adult should get per day. Tap any nutrient to see the foods highest in it.
| Nutrient | Daily Value | Top foods |
|---|---|---|
| Calories | 2,000 kcal | |
| Protein | 50 g | |
| Total Fat | 78 g | |
| Total Carbohydrate | 275 g | |
| Dietary Fiber | 28 g | |
| Saturated Fat | 20 g | |
| Vitamin A (RAE) | 900 mcg | — |
| Vitamin C | 90 mg | |
| Vitamin D | 20 mcg | — |
| Vitamin E | 15 mg | |
| Vitamin K | 120 mcg | |
| Thiamin (B1) | 1.2 mg | |
| Riboflavin (B2) | 1.3 mg | |
| Niacin (B3) | 16 mg | |
| Vitamin B6 | 1.7 mg | |
| Folate (B9) | 400 mcg | |
| Vitamin B12 | 2.4 mcg | |
| Pantothenic Acid (B5) | 5 mg | |
| Choline | 550 mg | |
| Calcium | 1,300 mg | |
| Iron | 18 mg | |
| Magnesium | 420 mg | |
| Phosphorus | 1,250 mg | |
| Potassium | 4,700 mg | |
| Sodium | 2,300 mg | |
| Zinc | 11 mg | |
| Copper | 0.9 mg | |
| Manganese | 2.3 mg | |
| Selenium | 55 mcg | |
| Cholesterol | 300 mg |
How the calorie calculator works
Every body burns a baseline number of calories just to stay alive — breathing, pumping blood, keeping warm. That figure is your basal metabolic rate (BMR). This calculator estimates it with the Mifflin-St Jeor equation, the formula most dietitians consider the most accurate for healthy adults:
BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + s
where s is +5 for men and −161 for women.
Your BMR is then multiplied by an activity factor (from 1.2 for a desk-bound day up to 1.9 for an athlete) to give your total daily energy expenditure (TDEE) — the calories you burn on a typical day. To lose weight we subtract about 500 calories; to gain, we add a moderate surplus.
The calorie target is then divided into macronutrients within the Acceptable Macronutrient Distribution Ranges: roughly 45% carbohydrates, 30% fat and 25% protein. Fiber is set to 14 grams per 1,000 calories, in line with the U.S. Dietary Guidelines.
Frequently asked questions
How many calories should I eat per day?
Your daily calorie need depends on your age, sex, height, weight and activity level. This calculator estimates it with the Mifflin-St Jeor equation: it works out the calories your body burns at rest (BMR), multiplies that by an activity factor to get your total daily energy expenditure (TDEE), then adds or subtracts about 500 calories if your goal is to gain or lose weight.
How do I calculate my macros?
Once you know your calorie target, split it across the three macronutrients within the recommended ranges: about 45% of calories from carbohydrates, 30% from fat and 25% from protein. Protein and carbs supply 4 calories per gram and fat supplies 9, so the calculator converts each share into grams for you.
How much protein do I need a day?
A common healthy target is roughly 0.8 to 1.6 grams of protein per kilogram of body weight, scaling up with activity. This tool sets protein at about a quarter of your daily calories, which lands in that range for most people, and also shows the grams-per-kilogram figure.
How much water should I drink each day?
The U.S. Dietary Reference Intakes suggest about 3.7 liters (roughly 15 cups) of total water a day for men and 2.7 liters (about 11 cups) for women, including water from food and other drinks. Needs rise in hot weather and with heavy exercise.
Are these nutrition numbers medical advice?
No. The calculator gives general estimates based on population-level formulas and the FDA Daily Values. Individual needs vary, so talk to a doctor or registered dietitian before making big changes to your diet, especially if you are pregnant, ill or managing a health condition.
Sources: BMR via Mifflin-St Jeor (1990); macro ranges and fiber from the U.S. Dietary Reference Intakes & Dietary Guidelines; nutrient Daily Values from the U.S. FDA (2016+). This tool provides general estimates and is not a substitute for professional medical advice.