Advanced Macro Calculator & Water Intake Tool | Free Diet Planner

Your Details

Male
Female
Sedentary (Little/No exercise)
Sedentary
Little or no exercise
Lightly Active
Exercise 1-3 days/week
Moderately Active
Exercise 3-5 days/week
Very Active
Exercise 6-7 days/week
Super Active
Physical job & training
Mifflin-St Jeor (Modern/Accurate)
Mifflin-St Jeor
Modern & more accurate
Harris-Benedict
Classic formula
Maintain Weight
Maintain Weight
Keep current weight
Weight Loss (Cut)
Lose weight/fat
Weight Gain (Bulk)
Gain muscle/weight
Balanced (Mod Carb/Prot/Fat)
Balanced
Moderate carbs, protein & fat
Low Carb
Reduced carbohydrate intake
Ketogenic (Keto)
High fat, very low carb
High Protein
Increased protein intake

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Why Use Our Advanced Macro & Water Calculator?

Understand Your Macros

Macronutrients (protein, carbs, and fats) are the building blocks of nutrition. Whether you want to lose weight (cut), gain muscle (bulk), or maintain your physique, knowing your daily TDEE (Total Daily Energy Expenditure) is crucial. This tool uses the Mifflin-St Jeor equation, considered the gold standard for accuracy.

Diet Plans Supported

  • Balanced Diet: Ideal for general health.
  • Low Carb / Keto: Best for rapid fat loss and blood sugar control.
  • High Protein: Essential for muscle building and athletes.

Hydration Matters

Water is vital for metabolism and performance. Our integrated Water Intake Calculator adjusts your daily water requirement based on your body weight and activity level, ensuring you stay hydrated during workouts or sedentary days.

How to Use

  1. Enter your gender, age, weight, and height.
  2. Select your daily activity level accurately.
  3. Choose your fitness goal (Cut, Bulk, or Maintain).
  4. Click "Calculate" to get your Calories, Macros, and Water target immediately.

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