Daily Calories and Macros Needs
Calculated using the Revised Harris-Benedict Formula
Your Estimated Daily Needs:
—
Calories (kcal) to Maintain Current Weight
For Weight Loss:
Target Loss (0.5 lb/week): — kcal
Target Loss (1.0 lb/week): — kcal
Macro-Nutrient Breakdown
40%
40%
20%
Total: 100%
Protein
—
Carbs
—
Fat
—
Please enter valid positive numbers for Age, Weight, and Height.
Weight Loss Timeline Calculator
Set your goal and see your estimated success date.
Max Heart Rate Calculator
Estimate your maximum and target heart rates based on your age.
Method Used (Tanaka Formula):
This calculator uses the more modern **Tanaka Formula**: Max Heart Rate = 208 - (0.7 x Age). This formula is widely accepted and does not require gender adjustment for general fitness guidance.