Calorie & Macro Estimator

Find out exactly how many calories and macronutrients you need daily to reach your health and fitness goals. Our calculator uses the highly accurate Mifflin-St Jeor equation.

Gender

Age

Height (cm)

Weight (kg)

Activity Level

Your Goal

Enter your details to generate your custom calorie and macro targets.

Understanding Your Results

Total Daily Energy Expenditure (TDEE)

Your TDEE is an estimate of how many calories you burn per day when exercise is taken into account. It is calculated by first figuring out your Basal Metabolic Rate (BMR), then multiplying that value by an activity multiplier.

Protein

Crucial for building and repairing tissues, especially muscle. Higher protein intake also increases satiety, making you feel full for longer.

Carbohydrates

Your body's primary energy source. Carbs fuel your brain, kidneys, heart muscles, and central nervous system.

Fats

Essential for normal body function. Fats provide energy, absorb certain vitamins, and protect your heart and brain health.

Note: This calculator provides an estimate based on established formulas. For personalized medical or nutritional advice, please consult a registered dietitian or physician.