free tool

Macro & Calorie Calculator

Estimate your daily calories and macros based on your stats and goal. Uses the Mifflin-St Jeor formula — a solid, widely-used starting point. Track for a couple weeks and adjust based on how your actual weight responds.

Sex

Male Female

Age

Weight (lbs)

Height (ft)

Height (in)

Activity Level Sedentary — little to no exercise Light — exercise 1-3 days/week Moderate — exercise 3-5 days/week Active — exercise 6-7 days/week Very Active — hard training + physical job

Goal Lose Weight Maintain Gain Weight

Protein Target 0.7g per lb bodyweight 0.8g per lb bodyweight 1.0g per lb bodyweight

Fat Target 20% of calories 25% of calories 30% of calories 35% of calories