Diet Plan Calculator
Free diet plan and calorie calculator — get your daily calorie target, protein, carbs, and fat macros based on your age, weight, height, activity, and goal (lose, maintain, or gain).
Diet Plan Calculator is a free online health tool from FastDailyTools (Calorie needs and macros for your goal.). Free diet plan and calorie calculator — get your daily calorie target, protein, carbs, and fat macros based on your age, weight, height, activity, and goal (lose, maintain, or gain). It runs entirely in your browser — no sign-up, no account, no email and no upload — and every result can be exported as a dated PDF report.
- ✔ Price: free, unlimited use, no rate limits
- ✔ Sign-up: not required
- ✔ Privacy: all math runs client-side, nothing is uploaded
- ✔ Export: one-click PDF report (2026 rates)
Uses the Mifflin-St Jeor equation. Consult a dietitian for medical or athletic plans.
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How to use Diet Plan Calculator
- Enter age, gender, height, and weight.
- Select your activity level.
- Choose your goal: lose, maintain, or gain weight.
- See daily calories plus protein, carbs, and fat targets.
Frequently asked questions
How are my daily calories calculated?
We use the Mifflin-St Jeor equation to estimate your BMR, multiply by an activity factor for TDEE, then adjust for your goal (−500 kcal for loss, +300 for gain).
What is TDEE?
Total Daily Energy Expenditure — the calories your body burns per day including activity. Eat below it to lose weight, above to gain.
What are good macros for weight loss?
A common split: 40% protein, 30% carbs, 30% fat. High protein preserves muscle in a deficit.
How much protein per day?
1.6–2.2 g per kg of body weight for active adults and anyone in a calorie deficit.
Is a 500-calorie deficit safe?
Yes — 500 kcal/day is the classic 0.5 kg/week loss rate and is considered safe and sustainable for most healthy adults.
Should I see a dietitian?
This calculator gives a solid starting point. Consult a professional for medical conditions, pregnancy, or specialized athletic goals.