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).
Short answer: Diet Plan Calculator — 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 answers “diet plan calculator calories macros keto”. Who it is for: Anyone setting a calorie target for fat loss, maintenance or muscle gain; People starting keto, balanced or high-protein eating; Gym-goers working out protein needs. 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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Who is this tool for?
- ✔ Anyone setting a calorie target for fat loss, maintenance or muscle gain
- ✔ People starting keto, balanced or high-protein eating
- ✔ Gym-goers working out protein needs
- ✔ Anyone whose previous diet plan ignored activity level
- ✔ People planning meals around a daily calorie budget
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.
Diet plan calculator calories macros keto?
Use the Diet Plan Calculator above: 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).