Calorie & Macro Calculator
Estimate daily calorie needs from BMR and activity level, with macronutrient splits for your goal.
About you
The equation uses different constants for each.
Matches your estimated daily expenditure
Macronutrient splits
Grams per day at 2,295 kcal. Pick whichever split you can actually stick to.
| Split | Protein | Carbs | Fat |
|---|---|---|---|
| Balanced | 172 g30% | 229 g40% | 76 g30% |
| Lower carb | 201 g35% | 143 g25% | 102 g40% |
| Higher carb | 143 g25% | 315 g55% | 51 g20% |
| Very low carb | 172 g30% | 57 g10% | 153 g60% |
Protein guideline
A common recommendation for someone training regularly is 115–158 g of protein a day, which is 1.6 to 2.2 g per kilogram of body weight. If you are not training, the lower end is plenty.
About the calorie & macro calculator
Calculates basal metabolic rate using the Mifflin-St Jeor equation, then scales it by activity level to estimate daily energy needs. Pick a goal — lose, maintain or gain — and it adjusts the target and breaks it into protein, carbohydrate and fat in grams across several common macro splits. These are estimates from population formulas, useful as a starting point rather than a prescription.
This tool runs entirely in your browser. Nothing you type is uploaded, and it keeps working with no connection at all — including as an installed app.