Fitness Goal Calculator
Calculate your fitness goals, nutrition needs, and workout plans. Track progress and estimate results for your fitness journey.
Step 1: Personal Information
30 years
Body Mass Index (BMI)
BMI is a simple index of weight-for-height that is commonly used to classify underweight, overweight and obesity in adults.
Step 2: Fitness Goals & Activity
Nutrition Guidelines
For weight loss: 500-750 calorie deficit daily. For muscle gain: 250-500 calorie surplus with adequate protein.
Your Fitness Plan
Summary
Nutrition
Progress
Daily Calorie Target
2,350
To lose 0.75 kg per week
Body Mass Index (BMI)
22.9
Protein Daily
118g
Carbs Daily
295g
Fat Daily
65g
Nutrition Plan
| Meal | Calories | Protein | Carbs | Fat | Suggestions |
|---|
Daily Calorie Progress
0
1,525
2,350
Goal Progress Timeline
Fitness Calculation Formula
BMR × Activity Level ± Goal Calories = Daily Target
Basal Metabolic Rate (BMR) calculated using Mifflin-St Jeor Equation. Activity multiplier applied, then goal calories added/subtracted.
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