Free tool
Your daily needs, in a minute
Estimate your calories, protein, carbs, fats, fibre and water. A useful starting point, which we can fine-tune together.
Your daily target
Your macros
Plus at least 0 g fibre a day.
BMI: 0
BMI is a rough screening tool, not a measure of health. For South Asian adults, health risks start to rise at a lower BMI (from about 23), so waist size and lab results matter too.
We've kept your target at a safe minimum. Very low-calorie diets should only be followed with professional supervision.
Turn numbers into meals
Get a plan built around your food and routine.
How it works
The science behind your numbers
Calories
Your resting needs use the Mifflin-St Jeor equation, one of the most accurate formulas for healthy adults. This is multiplied by your activity level, then adjusted for your goal.
Protein
Standard: 1.1 to 1.6 g per kg of body weight depending on your goal and activity. Moderate (50+): 1.2 to 1.5 g/kg to protect muscle with age. Endurance: 1.4 to 1.6 g/kg. High protein: 2.0 g/kg, or 2.2 g/kg while losing weight. Maximum: 2.4 g/kg for lifters in a calorie deficit. Spread it across 3 to 5 meals.
Fats & carbs
Balanced: about 30% of calories from fat, within the recommended 20 to 35% range, with the rest from carbs. Lower carb keeps carbs to about 35% of calories, which some people with PMOS (PCOS) or diabetes prefer. Higher carb lowers fat to about 22% to fuel long training sessions.
Fibre & water
Fibre is 14 g per 1,000 calories, the US Dietary Guidelines benchmark. Water is about 30 to 35 ml per kg; drink more in hot weather or when you sweat.