Calculators Daily Calorie Needs Units Pounds / feet Kilograms / cm Sex Female Male Age Weight (lb) Height Weight (kg) Height (cm) Activity level Not very active (little exercise) Lightly active (1–3 days/week) Moderately active (3–5 days/week) Very active (6–7 days/week) Extremely active (hard daily / physical job) Goal Maintain weight Lose weight Gain weight Rate (lb per week) 0.5 lb / week (gentle) 1 lb / week (standard) 2 lb / week (aggressive) Calculate Macro Split Daily calories Preset splits Balanced (40C / 30P / 30F) Low-carb (20C / 40P / 40F) Higher-carb (50C / 25P / 25F) Custom Protein % Carb % Fat % Must total 100%. Calculate