Free Calculator
Get your calorie and macro targets in one minute.
This is the same math CaloriePlanning uses to set targets inside the app.
Fill in the fields below and your numbers appear on this page. No account, and no email needed to see them.
Your Stats
Enter a body fat percentage and we switch to the Katch-McArdle formula, which uses lean mass instead of height and age.
Average or lean build: use your current weight. Significantly overweight: use your goal weight, so fat mass that does not need protein is not counted.
The answer shows up right below. Nothing to sign up for.
Your Targets
Pick Your Pace
Calories per day to lose weightPick the pace you can hold. You can change it any time.
Daily Macros
At 2,246 kcal1.0 to 1.2 g/lb for Shred. Applied to your current weight (195 lb).
Mifflin-St Jeor for your RMR, a 1.55 activity multiplier for maintenance, protein at 1.1 g per pound of current weight, fat at 25% of calories, and carbs filling the rest.
Hit these numbers without thinking about it.
Knowing your targets is one thing. Eating them on a Tuesday is another. CaloriePlanning builds your week out of foods you actually eat, so the day is decided before it starts.
Setup takes about two minutes.
Free for 14 days. Full access. No credit card.
Who Built This
Nick and Heather have each lost over 100 pounds.
A married couple of 21 years who planned their weeks instead of living in a tracker. Still doing the work, a few steps ahead of you.