// health › Diet & Nutrition
An educational daily-calorie estimate from your TDEE, with a balanced macronutrient split. Not a diet plan.
Target ≈ TDEE ± a moderate adjustment (shown as a range)
Don't have your TDEE? Use the TDEE calculator first, then bring the number here.
It takes your TDEE — the calories that keep your weight steady — and shows an educational estimate of a daily intake for maintaining, gently losing, or gently gaining weight, along with a balanced split of carbohydrate, protein, and fat. It is a starting point for understanding the numbers, not a diet plan and not medical advice.
Daily energy needs vary from day to day and person to person, so a single exact number would be falsely precise — a small range is more honest. The tool also uses only a moderate adjustment and will not show a target below a commonly cited safe minimum (around 1,500 kcal for men and 1,200 for women). Eating below that should only happen under medical supervision, so the calculator raises the figure and says so.
Your calories come from three macronutrients: carbohydrates and protein at about 4 calories per gram, and fat at about 9. A split says what share of your calories comes from each. This tool uses one common balanced ratio — roughly 45% carbs, 25% protein, 30% fat — and converts it into grams. There is no single correct split; it depends on your body, activity, and goals.
The pie shows how your target calories divide across the three macronutrients by percentage, and the labels give the gram amount for each. It is a picture of proportions, to make an abstract split easy to grasp at a glance.
Treat it as general information, not a prescription. Calorie needs are individual, and rapid or very low-calorie dieting can be harmful. If you are planning a meaningful change to how you eat — particularly weight loss, or if you have any history of disordered eating — please talk with a doctor or an accredited practising dietitian first. They can give advice that fits your health, which a generic formula cannot.