Daily calorie and macro calculator: BMR, activity, goal, client summary
For dietitians and nutrition consultants: work out basal metabolic rate (BMR) and daily energy need from sex, age, weight, height and activity; adjust the calories for the goal, set the protein and fat shares yourself and carbohydrate comes from what is left. Copy or print the summary for the client.
Everything this tool does happens in your browser. The names, phone numbers and amounts you type are not sent to our servers and are gone when you close the page.
This tool is a calculation helper; it is not medical advice or a nutrition plan. Pregnancy, breastfeeding, children and teenagers, and people with a medical condition need an individual assessment; you choose the factors for your client.
How to use it
- Enter sex, age, weight and height; pick the BMR formula and the activity level.
- Pick the goal or type the calorie adjustment yourself (example: −400).
- Set protein (g/kg) and fat (% of energy) for your client; carbohydrate is worked out from the remaining energy.
- Check the summary; open it in WhatsApp, copy it, or print it for the client.
Good to know
- BMR is worked out with the Mifflin-St Jeor or the revised Harris-Benedict formula; total daily expenditure is BMR times the activity factor. Formulas give estimates; real needs differ from person to person.
- The −500 and +300 kcal that appear when you pick a goal are common starting values; the tool recommends no adjustment. You set every value for your client.
- If the target energy falls below the BMR or below 1,200 kcal a day the tool shows a warning.
- The tool is for adults; pregnancy, breastfeeding, children and teenagers, and people with a medical condition need an individual assessment. It is not medical advice or a nutrition plan.
- Nothing you type, such as the client’s name, weight or height, is sent to our servers.
Frequently asked questions
Which formula should I choose?
Both are common; Mifflin-St Jeor is widely used for adults. The choice is yours; the formula you pick is written in the summary.
How are the macros worked out?
Protein is the g/kg value times body weight; fat is your chosen share of the target energy; carbohydrate is the energy left. The tool warns if protein and fat exceed the target.
How do I give the summary to the client?
Open it in WhatsApp, copy the text, or use “Print summary” for a one-page printout (you can also save it as a PDF).
Is client information stored?
No. The calculation is done in your browser and gone when you close the page.
When the work grows
If you do this every day, have a look at our software that keeps records and reminders in order (each has a free live demo with sample data):