Use this calorie and macro calculator to estimate daily calorie needs and macronutrient targets based on your information, activity level, and goal.
Calories estimate total daily energy needs. Macros, or macronutrients, usually refer to protein, carbohydrates, and fat. This calculator can help provide a general starting point for meal planning, fitness planning, or nutrition discussions.
Estimates use the Mifflin-St Jeor equation, the standard for healthy adults. Individual needs vary based on body composition, genetics, medical conditions, and other factors. This tool is for general informational use and is not medical or nutritional advice. Consult a registered dietitian or physician before making significant dietary changes.
How to Use This Tool
- Enter your age, sex, height, and weight.
- Choose your activity level.
- Choose your goal, such as maintenance, fat loss, or muscle gain.
- Choose a macro style if available.
- Review the estimated calories and macro targets.
What This Tool Does
This calculator may estimate:
- BMR, or basal metabolic rate
- TDEE, or total daily energy expenditure
- Daily calorie target
- Protein target
- Carbohydrate target
- Fat target
BMR estimates calories burned at rest. TDEE estimates daily calories after activity level is included.
Common Uses
You can use this tool to:
- Estimate maintenance calories
- Create a starting point for weight management
- Compare macro splits
- Plan meals more intentionally
- Discuss nutrition goals with a professional
- Track general changes over time
Limitations
Calorie needs vary by body composition, medical history, hormones, training style, sleep, stress, genetics, metabolism, medications, pregnancy, breastfeeding, and other factors.
A calculator cannot know your full health history or exact energy needs.
Frequently Asked Questions (FAQs)
Are these calorie results exact?
No. They are estimates only.
Should I follow the macro numbers exactly?
Not necessarily. Use them as a starting point and adjust with professional guidance.
Can this calculator replace a dietitian?
No. A registered dietitian or healthcare professional can provide personalized guidance.
Is this safe for medical conditions?
If you have a medical condition, are pregnant, breastfeeding, recovering from an eating disorder, or taking medications, consult a qualified healthcare professional before changing your diet.
Disclaimer
This tool is for general informational use only and is not medical or nutritional advice. Consult a registered dietitian or physician before making significant dietary changes.