Daily calories and macros, made clear.
Estimate a practical daily target for calories, protein, carbohydrates and fat. Choose metric or US units and get an answer in seconds.
How this macro calculator works.
The calculator uses your age, height, weight and the sex input required by the Mifflin-St Jeor equation to estimate resting energy. It then applies your activity level and goal.
- Estimate basal metabolic rate from your body measurements.
- Multiply by an activity factor to estimate maintenance calories.
- Adjust calories for your goal and divide them into a practical macro starting point.
Use the result as a starting point
Track your real-world progress for two to four weeks. If your weight, energy or training does not move as expected, adjust gradually rather than making a large change overnight.
This calculator provides general estimates, not medical advice. Speak with a qualified health professional for allergies, pregnancy, eating disorders, medical conditions or personalized nutrition treatment.
Go beyond the numbers
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