Free public tool
Nutrition & Calorie Calculator
Estimate daily energy expenditure, build a macro split, and generate a clean whole-food meal framework aligned with your targets.
Educational use only. These are mathematical estimates derived from published formulae (Mifflin-St Jeor), not medical prescriptions or dietary advice. Always consult a licensed professional before changing nutrition habits.
Your metrics
Energy & macro targets
BMR
1780kcal
TDEE
2760kcal
Target
2760kcal
BMI
26.5kg/m²
Protein
151g
Carbs
366g
Fats
77g
Protein set to 1.8 g/kg of body weight; fats floored at a healthy minimum; carbs fill the remainder.
Whole-food meal framework
A modular 4-meal framework of clean, whole-food options approximating your daily targets. Swap any item for a comparable whole-food alternative.
Breakfast
- Grilled chicken breast (120g) ×1.3
- Jasmine rice, cooked (150g) ×1.3
- Extra-virgin olive oil (1 tbsp) ×1.3
- Mixed leafy greens (100g) ×1.3
Lunch
- Wild-caught salmon (120g)
- Quinoa (50g dry)
- Almonds (28g)
- Broccoli, steamed (150g)
Pre-workout / Snack
- Lean ground turkey (120g) ×1.3
- Mixed berries (150g) ×1.3
- Walnuts (28g) ×1.3
- Roasted Brussels sprouts (150g) ×1.3
Dinner
- Whole eggs (3 large) ×1.9
- Banana (1 medium) ×1.9
- Asparagus, grilled (150g) ×1.9
Plan kcal
2760kcal
Protein
190g
Carbs
235g
Fats
128g
Plan approximates targets; real whole-food items vary. Use as a framework, not a prescription.
This calculator is a free public educational tool. Plans are informational frameworks — not medical or dietary advice.
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