ALYAF

Calorie and macro calculator

Enter your details to work out your daily calories, protein, carbs and fat, plus the other nutrients, with the same formula the ALYAF app uses.

About you

Male Female

Ageyears18–100 Heightcm70–230 Weightkg20–300

Activity level

SedentaryNo exercise, desk job Lightly activeExercise 1–3 days/week Moderately activeExercise 3–5 days/week Very activeExercise 6–7 days/week AthleteDaily training at a near-pro level

Your goal

Weight loss Maintenance Weight gain

Goal weightkg20–300 Time frameweeks1–104

Eating style

BalancedModerate fat (28%), the rest carbs. Works for most people. Low-carbCarbs make up a quarter of your calories, up to 130 g. The rest is fat. KetoVery few carbs (50 g or less). Fat makes up the rest after protein. High-carbMore carbs, less fat. Fat never drops below 20%.

Protein per kg of body weight

1.2 g/kgSedentary 1.6 g/kgActive 1.8 g/kgSuggested 2.2 g/kgMuscle

Your result

-- kcal a day

Resting burn (BMR): --
With your activity: --

Macros

Protein-- g--
Carbs-- g--
Fat-- g--

Other nutrients

These numbers are a general estimate for adults (18 and over), not medical advice. The calculator runs in your browser and doesn't send your details anywhere. Privacy Policy

-- kcal a daySee the details

ALYAF

Track your calories in Arabic, with numbers that have a source.

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Operated by Rayan Shafy Alkharasani · Saudi Arabia