Useful estimates, better context
Health calculators that explain their limits
Calculate a starting estimate, then understand what it can—and cannot—tell you.
Your starting inputs
These stay in your browser and feed all three estimates below.
BMI estimate
27.4
A screening ratio—not body composition or a diagnosis.
Maintenance estimate
2,000 kcal
Mifflin-St Jeor estimate adjusted by the activity category you selected.
Calorie target example
2,000 kcal
A planning example, not a prescription. Weight trends and clinical context are more useful than one calculated number.
Macro calculator
Example daily distribution
Choose a general pattern. Either can be adjusted for preference, training, tolerance and medical needs.
- Protein
- 126g
- Carbs
- 227g
- Fat
- 67g
Percent-based macros are only one planning method. Protein needs do not rise indefinitely with calorie intake, and kidney or metabolic conditions may change an appropriate target.
How these estimates are calculated
BMI is weight in kilograms divided by height in meters squared; the calculator uses the equivalent U.S.-unit formula. Resting energy is estimated with the Mifflin–St Jeor equations and multiplied by the activity category you choose. The example calorie targets apply a 10% adjustment, while macro grams are calculated from the selected percentage pattern using 4 calories per gram of protein or carbohydrate and 9 per gram of fat.
Why the output is a starting hypothesis
Activity multipliers, self-reported inputs, food labels, and energy equations all introduce uncertainty. Compare the estimate with multi-week trends, hunger, training, recovery, and clinical context. Do not use the result to override a diabetes plan, renal diet, pregnancy recommendation, eating-disorder care plan, or prescription instructions.
Use the number in a broader plan
A calorie or macro estimate cannot tell you whether a medication is appropriate, whether nutrition is adequate, or whether strength is being preserved. Continue with the protein planning guide, muscle-preservation framework, or the weight-management hub.
Methods source
The resting-energy equation is described in the original Mifflin–St Jeor validation study. BMI is a screening measure, not a direct measurement of body fat, fitness, or health.
Your entries are calculated in your browser and are not stored or sent to Live Wellness Health.