Calorie Calculator
Your daily calorie target, matched to your goal.
CalculateFitness calculators
Know your numbers.
Understand your body.
FitQuota turns your height, weight and routine into the numbers that actually guide training: what you burn, what to eat, and how to split it.
A worked example
SampleSomeone 32, 175 cm, 70 kg, training most days.
2,290kcal
Daily target
90% of maintenance, a 250 kcal deficit.
- BMRAt rest
- 1,639kcal
- TDEEWith activity
- 2,540kcal
- Protein
- 112g
- Carbs
- 364g
- Fat
- 71g
One system, five calculators
Each one picks up where the last finished. Start anywhere, or follow the chain.
Energy
What your body burns at rest, in motion, and across a day.
BMR Calculator
The energy your body uses at complete rest.
CalculateTDEE Calculator
Everything you burn on a typical day, activity included.
CalculateBody and nutrition
Where your measurements sit, and how to turn calories into food.
BMI Calculator
Where your height and weight sit on the adult range.
CalculateMacro Calculator
Protein, carbohydrate and fat targets in grams.
CalculateHow it fits together
From your body to your plate
The same figure carries through the whole suite. Your resting rate becomes your daily burn, which becomes your target, which becomes your macros.
Why FitQuota
Shows its working
Every result breaks down the formula behind it, so you can see where the number came from.
Metric or imperial
Switch units at any point. Your entries convert with you instead of resetting.
No sign-up
Nothing to create, nothing to pay for. Your details stay in your browser.
Built to revisit
Quick enough to rerun whenever your weight, training or goal changes.
Start with your numbers
Two measurements and a couple of choices is all it takes to get a target you can actually plan around.
FitQuota results are estimates from established formulas. They are not medical advice, and individual needs vary.