Macro Calculator
Get precise protein, carbs, and fat targets based on your calorie goals.
Calculate Macros🎯 Advanced Calorie Calculator 2025
AI-powered calorie planning with smart coaching, personalized meal plans, and science-based weight management
🤖 AI Coaching
📊 Smart Analytics
🍽️ Meal Planning
📈 Progress Tracking
🎯 Step 1: Choose Your Primary Goal
Select your main objective to get personalized calorie recommendations
Lose Weight
Create a sustainable calorie deficit for fat loss while preserving muscle mass
Maintain Weight
Keep your current weight stable with balanced nutrition
Build Muscle
Create a calorie surplus optimized for lean muscle gains
📝 Step 2: Enter Your Details
Provide accurate measurements for personalized calorie calculations
💡 Smart Calorie Management Tips
Track Everything
Use a food tracking app to monitor your calorie intake. Accuracy improves with consistent logging.
Daily Weigh-ins
Weigh yourself daily at the same time. Focus on weekly averages, not daily fluctuations.
Adjust as Needed
If progress stalls for 2-3 weeks, adjust calories by 100-200 in the appropriate direction.
Preserve Muscle
Include resistance training and eat 0.8-1g protein per lb bodyweight to maintain lean mass.
Mindful Eating
Eat slowly and without distractions. This helps with satiety signals and portion control.
Stay Hydrated
Drink water before meals and throughout the day. Often thirst is mistaken for hunger.
🔬 The Science Behind Calorie Balance
Energy Balance
Weight change is determined by the balance between calories consumed and calories burned. A deficit leads to weight loss, a surplus to weight gain.
Metabolic Rate
Your BMR represents 60-75% of total daily energy expenditure. It's influenced by body size, muscle mass, age, and genetics.
Sustainable Progress
Safe weight loss is 0.5-1kg per week. Faster rates may lead to muscle loss and metabolic adaptation.
Related Nutrition Tools
Complete your nutrition planning with these complementary calculators
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Calculate LBM