VITALTHE MOVEMENT · BY AKAYFIT
INTAKE / NUTRITION
Build habits with direction

Know your numbers.
Build your foundation.

Estimate your daily calories and macros. Use them as a starting point, then learn from your progress.

Your details

Used to show estimated lean mass; it does not change your calorie or protein target.

Regular training plus some daily movement. Include work, walking and exercise.

Adjust macro settings

Defaults: 2 g protein per kg of body weight, 25% of calories from fat, and the remaining calories from carbs.

Details are saved in this browser only. No account needed. Nothing you enter is sent to a database.

Your daily starting targets

Fuel your progress.

— kcal
Complete your details to begin

Your estimated daily energy needs will appear here.

Protein— g

Build and maintain muscle

Fat— g

An essential part of your diet

Carbs— g

Fuel for training and daily life

A useful starting point, not a perfect prediction. Your activity estimate and real-world progress matter more than a single exact number.

How your targets are calculated

1. Estimate resting energy. The Mifflin–St Jeor equation uses your weight, height, age and sex to estimate resting calorie needs.

Resting kcal = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + sex constant
Sex constant: +5 for male; −161 for female.

2. Account for activity. Resting calories × activity multiplier = estimated maintenance calories. Categories are rough starting assumptions; exercise sessions alone do not determine your activity level. Fine-tuning overrides the category's number.

3. Adjust for your goal. Maintain / recomp uses maintenance, fat loss uses 15% below maintenance, and muscle gain uses 10% above. These are this calculator's starting settings, not universal prescriptions or guarantees.

4. Allocate macros. Protein defaults to 2 g per kg of total body weight; fat defaults to 25% of target calories. Carbs use the remaining calories. Protein and carbs provide 4 kcal per gram, fat 9. Macro grams are rounded, so their calorie total can differ slightly from the displayed target.

Calculate your targets to see the numbers used.

Body fat is optional. Lean mass = body weight × (1 − body fat % / 100). It is shown for context only; this version uses Mifflin–St Jeor for calories regardless of body fat.

Sources: Mifflin–St Jeor research · ISSN protein position stand. Protein needs vary with training, diet and the individual.

For generally healthy adults aged 18–100. These estimates are not designed for pregnancy, breastfeeding or medical nutrition needs.