Calorie Calculator
Calculate your daily calorie needs based on your goals and get personalized macro recommendations for optimal nutrition.
Enter your details to get personalized calorie and macro recommendations
BMR (Basal Metabolic Rate)
The number of calories your body burns at rest to maintain basic physiological functions.
TDEE (Total Daily Energy Expenditure)
Your BMR multiplied by your activity level - the total calories you burn in a day.
Calorie Deficit/Surplus
To lose 1 pound per week, create a 500-calorie daily deficit. To gain 1 pound, create a 500-calorie surplus.
Adjusting Over Time
Metabolism shifts as body weight changes, so this number isn't a one-time calculation. Recalculate every few weeks using an updated weight, and if progress stalls for two or more weeks despite consistent tracking, revisit the activity level selection before cutting calories further.
Protein (30%)
Essential for muscle maintenance and growth. Aim for 0.8-1.2g per pound of body weight.
Carbohydrates (40%)
Primary energy source. Focus on complex carbs from whole grains, fruits, and vegetables.
Fats (30%)
Important for hormone production and nutrient absorption. Choose healthy sources like nuts and avocados.
Adjusting Macros to Your Goals
The 30/40/30 split above is a reasonable starting point, not a fixed rule. Endurance-focused clients often shift more calories toward carbohydrates, while clients focused on strength or fat loss sometimes push protein above the 30% baseline. Adjust gradually and track how the client actually responds.
Treat the BMR and TDEE figures above as a starting point rather than a final answer. They're estimates based on population averages, and individual metabolisms vary enough that the real number is only confirmed by tracking actual results over a few weeks. For coaches working with multiple clients, that means logging the starting calorie target alongside weight and adherence data, then adjusting from there rather than assuming the first estimate is correct.
This calculator uses the Mifflin-St Jeor equation to estimate BMR, one of the more widely used predictive formulas for healthy adults. FitFloww's nutrition tools let you save a client's calorie and macro targets directly to their profile, track adherence over time, and adjust the plan as progress data comes in instead of recalculating from scratch every check-in.
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Build custom nutrition plans for every client
FitFloww lets you set calorie targets, track macros, and monitor client progress — all in one fitness CRM.
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