Full daily nutrition targets from your body and goal — calories, protein, carbs, fat, fibre, sugar limit, sodium and water, not just macros.
daily calorie target
How to use this tool
Age, sex, weight and height — these set your BMR via the Mifflin-St Jeor equation.
Activity scales BMR to maintenance; the goal adjusts by ±500 kcal.
Calories plus all macros — and fibre, sugar, sodium and water, which macro-only calculators skip.
Hit calories and protein first; fibre, sugar and sodium are guardrails, not exact quotas.
Formula & worked example
Man, 30, 80 kg, 180 cm, moderately active, maintain: BMR 1,780, maintenance 2,759 kcal, protein 128 g, fat 92 g, carbs about 354 g, fibre 39 g, sugar limit 69 g, water 2.8 litres.
Limitations — read this before you rely on it
General nutrition information only, not medical advice. BMR equations are population averages and can be 10%+ out for very muscular, very lean or older adults. Protein needs vary with training; anyone with kidney disease, diabetes or hypertension should follow professional guidance on protein, sugar and sodium.
Frequently asked questions
Macro calculators split a calorie number you supply. This one derives the calories from your body, activity and goal — and adds fibre, sugar, sodium and water targets.
For the worked example above, about 2,759 kcal to maintain, 2,259 to lose or 3,259 to gain — your own figures depend on your body and activity.
About 1.6 g/kg to maintain, 1.8 to gain and 2.0 while losing weight, so muscle is protected in a deficit.
Health guidance caps added sugars below 10% of calories — for 2,759 kcal that is about 69 g a day. Naturally occurring sugars in whole fruit are not the target.
It is the standard daily upper guidance for most adults; people with high blood pressure are often advised lower. Sweaty athletes may legitimately need more.