Calorie & Macro Calculator - Secure Health Tracker

Unit System

Age Required

Biological Gender Required

Male

Female

Weight (kg)

Height (cm)

Daily Activity Level

Remember my stats on this device

Your Metabolic Profile

BMR

—

Resting metabolic calorie baseline

TDEE

—

Daily calorie expenditure estimate

Target Comparison Dashboard

Maintain Weight Consuming equal to your TDEE daily

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Targeted Fat Loss Recommended calorie deficit (TDEE - 500)

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Lean Muscle Gain Recommended calorie surplus (TDEE + 500)

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Intake Adjustments

Deficit Targets (Weight Loss)

Mild Loss (0.5 lbs/wk) —

Moderate (1.0 lbs/wk) —

Extreme (2.0 lbs/wk) —

Surplus Targets (Muscle Gain)

Lean Gain (0.25-0.5 lbs/wk) —

Aggressive Gain (1.0 lbs/wk) —

Daily Macro Targets

Carbohydrates 40%

Protein 30%

Fat 30%

Macronutrient	Ratio	Amount (g)	Energy
Carbohydrates	—	—	—
Protein	—	—	—
Fat	—	—	—

Daily Hydration Tracker

Stay hydrated throughout the day. Your recommended target updates dynamically with your weight and activity level.

Logged: 0 ml

Target: 2,500 ml

Generate Tailored Diet Plan

Get a realistic, cost-friendly, and easy-to-prepare daily meal plan scaled to your selected calorie target.

Dietary Preference

Meals Per Day

Target Calorie Intake

Custom Calorie Target (kcal) Required

Your calculated caloric intake is below the biological threshold.