Calorie & Macro Calculator

This tool helps you estimate your daily calorie needs and provides a sample macronutrient breakdown based on your personal data and fitness goals. It uses the Mifflin-St Jeor equation, which is widely considered one of the most accurate BMR formulas.

Your Details

Your Results

Calorie and macronutrient estimates for your goals.

2451

Calories/Day

184g

Protein

245g

Carbs

82g

Fat

Personalized Estimates

Get calorie and macro suggestions tailored to your body and lifestyle using the Mifflin-St Jeor formula.

Instant Calculations

Your results update in real-time as you adjust your details and goals, with no page reloads.

Goal-Oriented Macros

See different macronutrient splits for weight loss, maintenance, or muscle gain.

Works Anywhere

This is a browser-based tool that works on any device, with no installation needed.

Privacy Guaranteed

All your personal data is processed on your device and is never stored or sent to a server.

Completely Free

A powerful health and fitness tool available for free, without any registrations or hidden fees.

Understanding Your Results

This calculator provides an estimate of your daily calorie needs, which are divided into three main goals: maintaining your current weight, mild weight loss, and mild weight gain. Please remember that these are just starting points, and you may need to adjust your intake based on your results.

How It Works

  1. Basal Metabolic Rate (BMR): First, we calculate your BMR, which is the number of calories your body needs to function at rest.
  2. Total Daily Energy Expenditure (TDEE): Next, we multiply your BMR by an activity factor to estimate your TDEE—the total calories you burn in a day.
  3. Goal-Based Adjustments: We then adjust your TDEE to provide calorie targets for weight loss (a slight deficit), maintenance, or weight gain (a slight surplus).
  4. Macronutrient Breakdown: Finally, we provide sample macronutrient splits for each goal. These are common ratios for protein, carbs, and fats that you can customize based on your dietary preferences.

A Note on Accuracy

While this tool uses a reliable formula, it provides an estimate. Individual metabolisms can vary. For the best results, use this as a starting point and monitor your progress over a few weeks, adjusting your intake as needed. To track your meals and ensure you're hitting your targets, consider using our Healthy Recipes tool or the List Master to create a food log.