Calorie and macro calculator
Enter your profile and activity level: the tool estimates your maintenance calories, adjusts for your goal and splits your macros.
Your results will appear here.
This tool gives an estimate for information only and does not replace advice from a doctor or dietitian, especially during pregnancy, with a medical condition or an eating disorder.
How it works
- Basal metabolic rate (BMR) uses the Mifflin-St Jeor equation, the most widely used in nutrition.
- It is multiplied by an activity factor to get your total daily energy expenditure (TDEE), your maintenance calories.
- Depending on your goal, about 15% is removed (fat loss) or about 10% is added (muscle gain).
- Protein is set at 1.8 to 2.2 g per kilo, fat at 25% of calories, and carbs fill the rest.
Frequently asked questions
How accurate is this calculation?
It is an estimate within about ±10%. Track your weight for 2 to 3 weeks and adjust by 100 to 150 kcal if nothing moves.
What deficit is sustainable for fat loss?
A moderate deficit of 10 to 20% (300 to 500 kcal for most people) leads to losing 0.5 to 1% of bodyweight a week without losing too much muscle.
How much protein per day?
Between 1.6 and 2.2 g per kilo of bodyweight suits most people who train. Higher values mostly help during a calorie deficit.
Do I need to count calories?
Not necessarily. Counting for 2 to 4 weeks helps calibrate your portions, then simple habits (protein at every meal, vegetables, few sugary drinks) are often enough.
Put it to work with a program
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