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.
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.
Frequently Asked Questions
What are macros?
Macros (macronutrients) are the three nutrients that supply energy: protein and carbohydrates provide about 4 calories per gram and fat about 9 calories per gram. Your macro targets describe how your daily calories are split between them.
What is a good macro split for weight loss?
A common starting point is roughly 30–40% protein, 30–40% carbohydrate, and 20–30% fat, keeping protein high to help preserve muscle in a calorie deficit. The best split varies by person, activity, and preference, so adjust based on your results.
How much protein should be in my macros?
For most active adults aiming to maintain or build muscle, about 1.6–2.2 g of protein per kg of body weight per day is a widely used range. Sedentary adults need less - around 0.8 g/kg as a minimum.