Daily Nutrition & Macro Calculator
Goal-based protein, carbs, fat & water targets — updated in real-time. Includes donut chart, meal timing, and daily water tracker.
Mifflin-St Jeor BMRIIFYM MethodWater Formula (EFSA)Meal Distribution
Your Goal
Match energy expenditure
Personal Info
Biological Sex
Age
yrs
Height
cm
Weight
kg
Activity Level
Exercise (for water intake)
Daily exercise duration
min
Adds 360ml extra hydration per session
BMR
kcal/day
TDEE
kcal/day
Target
kcal/day
Daily Macros — Maintenance
0kcal / day
Protein
g
560 kcal · 21%
Carbs
g
1440 kcal · 53%
Fat
g
702 kcal · 26%
Recommended fiber
38g / day
Daily Water Goal
2.95L / day
= 12 glasses of 250ml
0 of 12 glasses consumed today
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