Calorie & macros

Calorie & macro calculator

Nutrition foundation

A daily target built around you.

Start with a sensible estimate. Adjust it based on real-world progress, energy, and how you feel.

Your inputs

Set your starting point

For adults 18+; individual needs vary.

Age

Equation sex

Height · cm

Weight · kg

Typical daily activity

Main goal

Preferred weekly weight-change rate

Your estimate

Daily nutrition targets

Fat loss · Mifflin–St Jeor estimate

Resting estimate

1,370

kcal

BMR · at rest

Maintenance

1,884

kcal

Estimated TDEE

Daily target

1,609

kcal

Fat loss

Your macro split

Practical targets to adjust as you learn what works.

Protein

130g

32% of macros

Carbohydrates

155g

39% of macros

Fat

52g

29% of macros

These are starting estimates, not a metabolic test. The equation uses the selected sex category and may not reflect every individual's needs. Consider a clinician for personalized health guidance.