FitCalc

Nutrition & Body Composition Calculator

Know Your Numbers

Calculate your maintenance calories, lean body mass, and precise macro targets based on your body composition, not just your total weight.

Sex

Age

years

Height

Weight

Activity Level

Training Experience

1–3 years consistent training

Body Fat %

Select the category that best describes your physique, or enter your exact percentage below. Categories follow ACE Fitness standards.

Or enter exact %:%(from DEXA, calipers, or smart scale)

Selected: 20% body fat · Average

Source: American Council on Exercise (ACE) body fat classification.

Goal

Calorie Deficit: 500 kcal/day

250 (gentle)500 (moderate)750 (aggressive)

~0.45 kg fat loss per week