Myplate Plan Calculator

Metric uses kilograms and centimetres; US uses pounds with feet and inches; UK uses stones and pounds.
Current body weight: kilograms (metric), pounds (US) or whole stones (UK).
Only used with UK stones-and-pounds: the pounds part, e.g. 11 st 4 lb is weight 11 and extra pounds 4.
Used when the unit system is metric.
Used when the unit system is US or UK.
The inches part of a feet-and-inches height.
In net-calorie accounting this should describe your day excluding the workouts you log separately.
Kilograms a week in metric, pounds a week in US or UK units. 0.5-1 kg (1-2 lb) a week is the usual guidance for loss; 0.25 kg (0.5 lb) for lean gain.
Net accounting is the MyFitnessPal style: a base target plus whatever you burn in a logged workout.
Only used in net-calorie accounting, where it is added back to the daily target.
The ISSN position stand supports 1.4-2.0 g/kg/day for active people; 2.0 or more helps preserve muscle in a deficit.
The IOM acceptable macronutrient distribution range for fat in adults is 20-35%.
In the same units as the current weight. Leave at 0 to skip the time-to-goal estimate.
Daily calorie target
3,114 kcal/day
Daily Calorie Needs Calculator
Maintenance calories
3,114 kcal/day
Daily deficit (-) or surplus (+)
0 kcal/day
Target after eating back logged exercise
3,114 kcal/day
Expected weight change per week
0.000 kg/week
Expected weight change per week
0.00 lb/week
Protein
128.0 g/day
Fat
86.5 g/day
Carbohydrate
455.8 g/day
Lowest intake without medical supervision
1,500 kcal/day
Activity multiplier or PA coefficient
1.250
Equation used
IOM/DRI Estimated Energy Requirement (2005)
Worked out from Mifflin MD et al. - A new predictive equation for resting energy expenditure in healthy individuals and 6 other sources.
A calorie target from a predictive equation is a starting estimate, not a prescription. Very low intakes, rapid loss, or any calorie target during pregnancy, breastfeeding, adolescence, eating-disorder recovery or a managed medical condition should be set with a doctor or registered dietitian.

How this is worked out

7 steps
  1. EER = 662 - 9.53 x 30 + 1.25 x (15.91 x 80 + 539.6 x 1.7)
  2. Maintenance = 3113.8 kcal/day (the EER already includes activity, so there is no separate BMR step)
  3. Goal is maintenance, so there is no adjustment.
  4. Target = 3113.8 + 0 = 3113.8 kcal/day
  5. Protein = 1.6 g/kg x 80 kg = 128 g (512 kcal)
  6. Fat = 25% of 3114 kcal / 9 = 86.5 g
  7. Carbohydrate = remaining 1823 kcal / 4 = 455.8 g

Results are general information, not financial, tax, legal, medical or engineering advice.