Caloric Needs Calculator
Calculate your daily caloric needs and macronutrient targets based on your goals
Understanding Your Caloric Needs
Your daily caloric needs depend on several factors including your age, gender, weight, height, activity level, and goals. This calculator uses the Mifflin-St Jeor equation, which is considered one of the most accurate formulas for estimating caloric needs.
By understanding your specific caloric requirements, you can better plan your nutrition to support your health and longevity goals, whether you're looking to maintain, lose, or gain weight.
Caloric Needs Calculator
How to Use Your Results
Your calculated daily caloric target provides a starting point. Monitor your progress over 2-3 weeks and adjust as needed based on your results. Remember that these are estimates and individual responses may vary.
The macronutrient breakdown gives you targets for protein, carbohydrates, and fats. Focus on high-quality sources of each:
- Protein: Lean meats, fish, eggs, dairy, legumes, and plant-based proteins
- Carbohydrates: Whole grains, fruits, vegetables, and legumes
- Fats: Avocados, nuts, seeds, olive oil, and fatty fish
For optimal health and longevity, pair your nutrition plan with regular physical activity, adequate sleep, and stress management.