Daily calories and macro split
This online calorie calculator gives a practical starting point for maintenance, gentle weight loss, a stronger deficit or weight gain. It estimates basal metabolic rate with the Mifflin-St Jeor equation, applies your activity level and converts the target into grams of protein, fat and carbohydrates.
How to use it
- Enter sex, age, height and weight.
- Choose your activity level and goal.
- Pick a macro preset: balanced, higher protein or lower carb.
- Use the calorie target and macro grams as a daily reference.