Myfitnesspal Calculator

Estimate your daily calorie and macronutrient targets for your fitness goals.

Calorie & Macro Calculator

Your Daily Targets

Based on the Mifflin-St Jeor Equation for Basal Metabolic Rate (BMR) and adjusted for your activity level and weight goal.

Key Assumptions:

Activity Level: —

Gender: —

Weight Goal: —

Understanding Your MyFitnessPal Targets

Macronutrient Distribution Breakdown

Daily Macronutrient Targets

Metric	Value	Unit
Basal Metabolic Rate (BMR)	—	kcal
Total Daily Energy Expenditure (TDEE)	—	kcal
Target Calories	—	kcal
Protein	—	g
Fat	—	g
Carbohydrates	—	g

What is a MyFitnessPal Calculator?

A MyFitnessPal calculator is a tool designed to help individuals estimate their daily calorie and macronutrient (protein, fat, carbohydrates) needs. While MyFitnessPal itself is a popular app for tracking food intake and exercise, these calculators provide a foundational understanding of the numbers you should aim for within the app to achieve specific fitness goals, such as weight loss, weight maintenance, or muscle gain. It's not just about logging food; it's about understanding the energy balance required to reach your desired physique.

Who should use it? Anyone looking to manage their weight, improve body composition, or simply gain a better understanding of their nutritional requirements. This includes individuals embarking on a new fitness journey, athletes seeking to optimize performance, or those who have hit a plateau and need to adjust their intake. It's particularly useful for new users of tracking apps like MyFitnessPal who need a starting point for their calorie and macro goals.

Common misconceptions: A frequent misunderstanding is that these calculators provide a rigid, one-size-fits-all prescription. In reality, they offer estimates. Individual metabolism, body composition, and lifestyle factors can cause actual needs to vary. Another misconception is that hitting exact macro numbers is paramount; while important, consistency in calorie intake and overall diet quality often play a larger role. The MyFitnessPal calculator is a guide, not a definitive rulebook.

MyFitnessPal Calculator Formula and Mathematical Explanation

The core of most MyFitnessPal calculators relies on estimating your Total Daily Energy Expenditure (TDEE), which is the total number of calories your body burns in a 24-hour period. This is typically done in two main steps:

1. Calculate Basal Metabolic Rate (BMR): This is the number of calories your body needs at rest to maintain basic functions like breathing, circulation, and cell production. The Mifflin-St Jeor equation is widely considered one of the most accurate for estimating BMR:
   • For Men: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
   • For Women: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161
2. Adjust BMR for Activity Level (TDEE): BMR is then multiplied by an activity factor to estimate TDEE. This factor accounts for the calories burned through daily activities and exercise.
   • Sedentary: BMR × 1.2
   • Lightly Active: BMR × 1.375
   • Moderately Active: BMR × 1.55
   • Very Active: BMR × 1.725
   • Extra Active: BMR × 1.9
3. Adjust TDEE for Weight Goal: To achieve weight loss or gain, your target calorie intake is adjusted from your TDEE. A common guideline is to create a deficit or surplus of approximately 500 calories per day to aim for a change of about 0.5 kg (1 lb) per week.
   • Target Calories = TDEE + Calorie Goal (e.g., -500 for loss, +500 for gain)
4. Calculate Macronutrient Split: Once target calories are determined, macros are often distributed based on general recommendations or specific dietary approaches. A common starting point is:
   • Protein: 1.6-2.2 grams per kg of body weight (or ~20-30% of calories).
   • Fat: 20-30% of total calories.
   • Carbohydrates: Remaining calories after protein and fat are accounted for.
   *Note: Fat provides 9 kcal/gram, Protein and Carbs provide 4 kcal/gram.*

Variables Table

Variables Used in Calculation

Variable	Meaning	Unit	Typical Range
Weight	Body mass	Kilograms (kg)	1 – 500+
Height	Body stature	Centimeters (cm)	50 – 250
Age	Years since birth	Years	1 – 120
Gender	Biological sex	Male/Female	Male, Female
Activity Level Multiplier	Calorie expenditure from lifestyle	Multiplier	1.2 – 1.9
Calorie Goal	Desired daily calorie adjustment	Kilocalories (kcal)	-1000 to +1000 (common range)
BMR	Calories burned at rest	Kilocalories (kcal)	Varies greatly by individual
TDEE	Total calories burned daily	Kilocalories (kcal)	Varies greatly by individual
Target Calories	Daily calorie intake goal	Kilocalories (kcal)	Varies greatly by individual
Protein	Essential macronutrient	Grams (g)	Varies based on target calories
Fat	Essential macronutrient	Grams (g)	Varies based on target calories
Carbohydrates	Primary energy source	Grams (g)	Varies based on target calories

Practical Examples (Real-World Use Cases)

Let's illustrate with two distinct scenarios:

Example 1: Sarah – Weight Loss Goal

Sarah is a 30-year-old female, 165 cm tall, weighing 75 kg. She works a desk job (sedentary) but aims to exercise 3-4 times a week (moderately active). Her goal is to lose approximately 0.5 kg per week.

• Inputs: Gender: Female, Age: 30, Weight: 75 kg, Height: 165 cm, Activity Level: Moderately Active (1.55), Goal: Lose Weight (-500 kcal)
• Calculations:
  • BMR = (10 * 75) + (6.25 * 165) – (5 * 30) – 161 = 750 + 1031.25 – 150 – 161 = 1470.25 kcal
  • TDEE = 1470.25 * 1.55 = 2278.89 kcal
  • Target Calories = 2278.89 – 500 = 1778.89 kcal (approx. 1780 kcal)
  • Protein (assuming 1.8g/kg): 75 kg * 1.8 g/kg = 135 g (135g * 4 kcal/g = 540 kcal)
  • Fat (assuming 25% of calories): 1780 kcal * 0.25 = 445 kcal / 9 kcal/g = 49.4 g (approx. 50 g)
  • Carbohydrates: 1780 kcal – 540 kcal (protein) – 450 kcal (fat) = 790 kcal / 4 kcal/g = 197.5 g (approx. 198 g)
• Outputs:
  • Primary Result: ~1780 kcal
  • Intermediate: TDEE ~2279 kcal, Protein ~135g, Fat ~50g, Carbs ~198g
• Interpretation: Sarah should aim for approximately 1780 calories per day, with a focus on consuming around 135g of protein, 50g of fat, and 198g of carbohydrates to support her weight loss goal.

Example 2: Mark – Muscle Gain Goal

Mark is a 25-year-old male, 180 cm tall, weighing 80 kg. He trains intensely 5-6 days a week (very active). He wants to gain muscle mass.

• Inputs: Gender: Male, Age: 25, Weight: 80 kg, Height: 180 cm, Activity Level: Very Active (1.725), Goal: Gain Weight (+500 kcal)
• Calculations:
  • BMR = (10 * 80) + (6.25 * 180) – (5 * 25) + 5 = 800 + 1125 – 125 + 5 = 1805 kcal
  • TDEE = 1805 * 1.725 = 3113.63 kcal
  • Target Calories = 3113.63 + 500 = 3613.63 kcal (approx. 3615 kcal)
  • Protein (assuming 2.0g/kg): 80 kg * 2.0 g/kg = 160 g (160g * 4 kcal/g = 640 kcal)
  • Fat (assuming 25% of calories): 3615 kcal * 0.25 = 903.75 kcal / 9 kcal/g = 100.4 g (approx. 100 g)
  • Carbohydrates: 3615 kcal – 640 kcal (protein) – 904 kcal (fat) = 2071 kcal / 4 kcal/g = 517.75 g (approx. 518 g)
• Outputs:
  • Primary Result: ~3615 kcal
  • Intermediate: TDEE ~3114 kcal, Protein ~160g, Fat ~100g, Carbs ~518g
• Interpretation: Mark needs a significant calorie surplus to gain muscle, aiming for around 3615 calories daily. His macronutrient targets are approximately 160g protein, 100g fat, and 518g carbohydrates to fuel muscle growth and recovery.

How to Use This MyFitnessPal Calculator

Using this calculator is straightforward and designed to give you a personalized starting point for your nutrition tracking:

1. Input Your Details: Accurately enter your age, gender, current weight (in kg), and height (in cm).
2. Select Activity Level: Choose the option that best describes your average weekly physical activity. Be honest to get the most accurate TDEE estimate.
3. Choose Your Goal: Select whether you want to lose weight, maintain your current weight, or gain weight. The calculator will adjust your target calories accordingly. A standard deficit/surplus of 500 kcal is used for loss/gain, aiming for roughly 0.5 kg change per week.
4. Calculate: Click the "Calculate My Targets" button.
5. Read Your Results: The calculator will display your estimated daily calorie target (primary result), your TDEE, and your recommended daily intake for protein, fat, and carbohydrates in grams. The table provides a detailed breakdown.
6. Interpret and Apply: Use these numbers as your daily goals within your MyFitnessPal app or any other food tracking tool. Adjust your food logging to meet these targets.
7. Monitor and Adjust: Remember these are estimates. Weigh yourself regularly (e.g., weekly) and monitor your progress. If you're not seeing the desired changes after 2-3 weeks, you may need to slightly adjust your calorie intake or activity level and recalculate. For instance, if weight loss stalls, consider a small calorie reduction or increased activity.
8. Use Additional Features: The "Copy Results" button allows you to easily transfer your calculated targets to notes or other applications. The "Reset" button clears all fields for a new calculation.

Key Factors That Affect MyFitnessPal Calculator Results

While the formulas provide a solid baseline, several factors can influence your actual caloric and macronutrient needs:

1. Metabolic Rate Variations: Genetics play a significant role. Some individuals naturally have a higher or lower metabolism (BMR) than the average predicted by formulas.
2. Body Composition: Muscle tissue burns more calories at rest than fat tissue. Someone with a higher muscle mass might have a higher BMR than predicted based solely on weight and height.
3. Hormonal Factors: Conditions like thyroid issues (hypothyroidism or hyperthyroidism) can significantly impact metabolism and thus TDEE.
4. Age: Metabolism tends to slow down slightly with age, which is accounted for in the formulas but can vary individually.
5. Exercise Intensity and Type: The activity multiplier is an estimate. High-intensity interval training (HIIT) or prolonged endurance activities burn more calories than moderate exercise, potentially requiring a higher TDEE than calculated.
6. Non-Exercise Activity Thermogenesis (NEAT): This includes calories burned from fidgeting, walking around, and daily movements outside of planned exercise. It can vary significantly between individuals and impact TDEE.
7. Dietary Thermic Effect (TEF): The body uses energy to digest, absorb, and metabolize food. Protein has a higher TEF than carbohydrates or fats, meaning it requires more calories to process.
8. Medications and Health Conditions: Certain medications or chronic health conditions can affect metabolism, appetite, and energy expenditure.
9. Sleep Quality: Poor sleep can negatively impact hormones that regulate appetite and metabolism, potentially affecting calorie needs and body composition goals.
10. Environmental Factors: Extreme temperatures can slightly increase calorie expenditure as the body works to maintain core temperature.

Frequently Asked Questions (FAQ)

What is the most accurate formula for BMR?

The Mifflin-St Jeor equation is generally considered one of the most accurate for estimating BMR in adults. However, it's still an estimate, and individual variations exist. Other formulas like the Harris-Benedict equation are older and often less accurate.

How often should I update my calorie and macro targets?

You should consider updating your targets when significant changes occur, such as a notable change in weight (e.g., 5-10% of body weight), a substantial shift in your activity level (starting or stopping a new exercise routine), or if you've been consistently hitting or missing your goals for several weeks without desired results.

Can I use this calculator for bulking and cutting cycles?

Yes. For bulking (muscle gain), you would select the "Gain Weight" option, which adds a calorie surplus. For cutting (fat loss), you select "Lose Weight," creating a calorie deficit. The macro split can also be adjusted based on your specific needs during these phases.

What are the recommended macro percentages for general health?

General recommendations often fall around 40-50% carbohydrates, 20-30% protein, and 20-30% fat. However, these can vary based on individual goals, activity levels, and dietary preferences (e.g., keto, low-carb). This calculator provides a gram-based target derived from calorie goals.

Why is my calculated calorie intake so low/high?

Calorie needs are highly individual. A very low intake might be calculated for a sedentary individual aiming for weight loss, while a high intake is expected for an active individual aiming for muscle gain. Always ensure the calculated target aligns with your perceived energy needs and consult a professional if you have concerns.

Does the calculator account for exercise calories burned?

Yes, indirectly. The "Activity Level" multiplier adjusts your BMR to estimate your TDEE, which includes the calories burned from regular physical activity. If you engage in intense or prolonged exercise sessions not typical for your chosen activity level, you might need to adjust your intake further or track those specific exercise calories.

What does "Total Daily Energy Expenditure (TDEE)" mean?

TDEE represents the total number of calories your body burns in a 24-hour period, including your BMR plus calories burned through all physical activity (exercise and non-exercise). It's your maintenance calorie level.

Is it better to focus on calories or macros?

Both are important, but calories are the primary driver of weight change (loss or gain). Macronutrients are crucial for body composition, satiety, and overall health. For most people, hitting their calorie target consistently is the most critical factor for weight management, while paying attention to macros helps optimize results and well-being.