How to Use the Calorie & Macro Calculator
- Enter your age, sex, height and weight.
- Select your activity level.
- Choose your goal: lose, maintain or gain.
- See your daily calorie target and macro breakdown.
Frequently Asked Questions
How are my calorie needs calculated?
The tool calculates your Basal Metabolic Rate with the Mifflin-St Jeor equation, multiplies it by an activity factor to get your Total Daily Energy Expenditure (TDEE), then adjusts for your goal.
How are the macros split?
Protein is set from your body weight, fat from a share of total calories, and the remainder goes to carbohydrates. You can treat these as a sensible starting point.
Is this medical advice?
No. These are general estimates. Consult a doctor or registered dietitian before making significant changes to your diet, especially with health conditions.