Free macro & calorie calculator
Enter your details and get your daily calorie target plus protein, fat, and carb grams for your goal. Built on the Mifflin-St Jeor equation. Everything stays in your browser.
Meal Plan & Grocery Templates coming soon: a week of meals built around your macros, a copy-paste grocery list, and swaps to keep it easy.
BMR (basal metabolic rate) is the energy your body burns at complete rest, just to keep you alive. This calculator uses the Mifflin-St Jeor equation, the most accurate of the common formulas. TDEE (total daily energy expenditure) multiplies your BMR by an activity factor to estimate everything you burn in a normal day.
Your target calories shift around TDEE for your goal: a modest cut for fat loss, maintenance to hold steady, or a small surplus to build muscle. Protein is set per kilogram of bodyweight (higher when cutting or building to protect muscle), fat takes a quarter of your calories for hormones and health, and carbs fill the rest to fuel training. Treat these as a starting dial, then adjust based on the scale and the mirror.