Selfboost / Nutrition
Nutrition Tools
Explore an estimated maintenance calorie level and see how calories translate into protein, carbohydrate and fat amounts.
Your calculator inputs stay on this page. They are not saved or sent anywhere.
01 / Daily energy
Calorie estimate
Estimate the energy you may need to maintain your current weight.
For adults 18+. Not intended for pregnancy, breastfeeding or individual medical nutrition needs.
Estimated maintenance calories
kcal / day
A starting estimate, not a target or a measured requirement. Actual needs can differ substantially.
How this estimate works
Mifflin–St Jeor estimates resting energy: 10 × kg + 6.25 × cm − 5 × age, plus 5 for male or minus 161 for female. We multiply this by the chosen activity factor (1.4–2.2) and round to the nearest 50 kcal.
The original equation uses two sex categories and cannot account for every body or health circumstance. Activity descriptions are approximate. This simple estimate does not reproduce the NIDDK Body Weight Planner.
02 / Explore the numbers
Macro calculator
See how a calorie amount translates into protein, carbohydrates and fat.
These are example distributions, not personal recommendations. “Lower” means lower than the Balanced preset, not a ketogenic plan.
- Protein
- g
- Carbohydrates
- g
- Fat
- g
How the calculation works
We allocate the entered calories using the selected percentages, then divide protein and carbohydrate calories by 4 and fat calories by 9. Displayed grams are rounded. Food database calories may differ because food-specific energy factors and fiber are handled differently.
- Balanced: 25% protein · 50% carbohydrates · 25% fat.
- Higher Protein: 35% protein · 45% carbohydrates · 20% fat.
- Higher Carbohydrate: 20% protein · 60% carbohydrates · 20% fat.
- Lower Carbohydrate: 30% protein · 45% carbohydrates · 25% fat.
Everyday food. A little more understanding.
General nutrition information and estimates, not individual medical advice.