Calorie and macro calculator
Enter your details and we will tell you how many calories and how many grams of protein, carbs and fat you need each day for your goal.
This is an estimate: review it every 2-3 weeks based on how your weight changes. If you are pregnant, have a medical condition or are under 18, speak to a professional.
How the calculator works
First we calculate your basal metabolic rate, the calories your body burns at rest, with the Mifflin-St Jeor equation. It is the most accurate for most people:
- Men: 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5
- Women: 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161
Then we multiply it by your activity level to get your total daily energy expenditure, and adjust it for your goal:
- Cut: we subtract 20%. You lose fat at a reasonable pace without losing much muscle. We never go below your basal metabolic rate.
- Maintain: we use your daily expenditure as it is.
- Build muscle: we add 10%. A small surplus to build muscle while gaining little fat.
How the macros are split
Protein is based on your weight: 2 g per kilo for cutting, 1.8 g for building muscle and 1.6 g for maintaining. Fat is 25% of calories, and the rest is carbohydrates.
How to use the result
Treat it as a starting point. Weigh yourself several times a week under the same conditions and look at the average: if it does not move in the direction you want after 2 or 3 weeks, add or remove about 150-200 kcal. To know how much protein to put in each meal, use the protein calculator.