Fitness Goals Calculator: Plan Your Fitness Journey
Estimate daily calorie needs and macronutrient plans for weight loss, gain, or maintenance. Perfect for students and fitness enthusiasts in India and worldwide.
Your Fitness Plan
Daily Calories
-
Estimated Time
-
Macronutrient Breakdown
Protein: - g/day
Fats: - g/day
Carbs: - g/day
Calculation Steps
Steps will appear here after calculation.
Fitness Planning Tips
Adjust calories based on progress.
Consult a dietitian for personalized plans.
Combine with exercise for best results.
More Tools to Explore:
Your Guide to Fitness Goal Planning
What’s a Fitness Goals Calculator?
This tool estimates daily calorie needs and macronutrient plans for weight loss, gain, or maintenance, using the Mifflin-St Jeor Equation. Ideal for students and fitness enthusiasts in India.
How Fitness Goals Are Calculated
Method used:
BMR (Mifflin-St Jeor):
Men: BMR = 10 × weight (kg) + 6.25 × height (cm) - 5 × age (years) + 5
Women: BMR = 10 × weight (kg) + 6.25 × height (cm) - 5 × age (years) - 161
TDEE:
TDEE = BMR × Activity Factor
Goal Calories:
Loss: TDEE - 500 kcal/day
Gain: TDEE + 500 kcal/day
Maintain: TDEE
Our calculator provides accurate plans with macro breakdowns!
Understanding Your Results
Your results include:
| Component | Description |
|---|---|
| Daily Calories | Calories needed to achieve your goal. |
| Macros | Protein, fats, carbs in grams/day. |
| Estimated Time | Weeks to reach goal weight. |
Why Use a Fitness Goals Calculator?
Achieve fitness effectively:
Personalized Plans
Tailored calorie and macro goals.
Track Progress
Estimate time to reach goals.
Learn Nutrition
Understand calorie and macro needs.
Key Considerations for Fitness Planning
Ensure effective results:
Estimates based on Mifflin-St Jeor Equation. Actual needs vary by metabolism and lifestyle.
Uses standard ratios (40% carbs, 30% protein, 30% fat). Consult a dietitian for customization.
Assumes 0.5–1 kg/week for loss, 0.5–1 kg/week for gain. Progress depends on adherence.
Frequently Asked Questions About Fitness Goals
Questions about planning your fitness journey? Here are answers to guide you:
It estimates daily calorie needs and macronutrients for weight loss, gain, or maintenance using the Mifflin-St Jeor Equation.
BMR = 10 × weight + 6.25 × height - 5 × age ± gender factor, then TDEE = BMR × activity level, adjusted for goals.
Yes! Helps CBSE, ICSE, JEE, NEET students balance fitness with studies.
Yes, it suggests a 500 kcal/day deficit for safe weight loss (0.5–1 kg/week).
Yes! All calculations are done locally in your browser, with no data stored.