Calorie & Macro Calculator

Your BMR (Basal Metabolic Rate) is how many calories your body burns just to keep you alive — breathing, pumping blood, and supporting organ function — before any movement or exercise is counted. Consistently eating at or below this number puts your body under stress, can slow your metabolism over time, and makes it harder to maintain muscle mass. Use it as your floor, not your target.

Estimated using your actual body weight — a simple starting point is half your weight in ounces. This is a baseline, not a ceiling. Heat, exercise, and altitude all increase your needs. Caffeine has a mild diuretic effect — if you're a regular coffee or energy drink drinker, aim to offset each caffeinated beverage with an additional glass of water to stay ahead of it.

Fiber — scaled to your calorie target at 14g per 1,000 calories (per the Dietary Reference Intakes). Focus on fruits, vegetables, legumes, and whole grains. Most people fall well short of this — even small increases make a meaningful difference for digestion, blood sugar, and satiety.

Sodium — the general recommendation is under 2,300 mg/day for healthy adults. If you have high blood pressure, kidney disease, or another condition that affects fluid balance, your target may be lower — see the note below.

These targets are general estimates for healthy adults. If you have diabetes, high blood pressure, kidney disease, heart disease, or any other condition that affects your nutrition needs, the numbers here may not be appropriate for you as-is. The same goes for anyone on medications that interact with diet — like diuretics, blood thinners, or insulin. Please work with a Registered Dietitian or your healthcare provider to get targets that are specific to your health history. General guidelines are a starting point — personalized guidance is always safer.