CALCalc

Plan Your Nutrition with These Diet & Carb Calculators

Understanding your daily nutritional needs is essential for maintaining a balanced diet and reaching your health goals. Our calculators help you estimate your ideal carbohydrate intake and overall dietary needs based on your lifestyle and objectives.

  • Diet Calculator – Get a personalized estimate of your daily calorie and nutrient requirements.

  • Carb Calculator – Find out how many carbohydrates you should consume daily to match your energy needs.

These tools are designed to provide general nutritional guidance and should not replace professional dietary advice. Always consult a healthcare or nutrition expert before making major changes to your diet.

Diet Calorie Calculator

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Activity Level

Your Results

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BMR

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Target Calories

  • BMR represents the minimum amount of energy (measured in calories) your body needs to function at rest, meaning when you are completely inactive. 
  • Why it’s important for diet:
    Knowing your BMR helps you understand how many calories you need to consume to maintain your current weight, lose weight, or gain weight. 
  • How it’s used in diet calculators:
    Diet calculators often use your BMR, along with your activity level, to estimate your total daily calorie needs. 
  • Factors affecting BMR:
    BMR is influenced by factors like age, sex, height, weight, and body composition

Carb calculator

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Your body Carb requirment ......

The calorie count is then adjusted based on your goal:

  • Weight loss: Reduce by 10-20%
  • Weight gain: Add 500 calories
  • Weight maintenance: Unchanged

    • This calorie count is split into macronutrient percentages in the following ratios, based on splits commonly recommended by our nutrition experts for muscle gain, weight loss, and weight maintenance. (Yes, weight gain and maintenance are the same ratio, but the calories and macros are different.)

    • Weight loss: 40/40/20 (carbohydrates/protein/fats)
    • Weight gain: 40/30/30
    • Weight maintenance: 40/30/30

      • Finally, your carbohydrate intake comes from applying those percentages to your daily calorie number. Each gram of carbohydrates is "worth" 4 calories.

  • What are Carbohydrates?
    Carbohydrates are a type of food that the body breaks down into sugar (glucose) for energy. 
  • Why are they important?
    Carbohydrates are a primary source of fuel for the brain and other bodily functions. 
  • How are they used in diet calculators?
    Diet calculators, also known as macro calculators, help determine the appropriate amount of carbohydrates, proteins, and fats needed daily based on individual needs and goals, such as weight loss or maintenance.     .  
  • Carb counting:
    Carb counting, often used by people with diabetes, involves tracking the amount of carbohydrates in food to better manage blood sugar levels