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New to Nutrition?
Before diving into calorie counting and macros, make sure you have the fundamentals down. Our Nutrition Guide covers the basics you need to know first.
Read the Nutrition Guide

Calorie & Macro Calculator

A simple, science-based approach to nutrition that actually works

1

Your Details

Calculate Your Daily Calories

Enter your information below for personalized recommendations

years
lbs
ft
in
cm
2

Your Goal

3

Your Results

Your Daily Target

2,150
calories per day
Maintenance Lightly Active
Protein
160
grams
640 calories
Carbs
215
grams
860 calories
Fat
72
grams
648 calories

Remember: These numbers are estimates based on the Mifflin-St Jeor equation - one of the most accurate formulas for calculating metabolic rate. Your actual needs may vary based on genetics, body composition, and other factors.

BMR
1,750
TDEE
2,400
Protein/lb
1g
Deficit/Surplus
0
4

Meal Planning

Customize Your Meal Schedule

Meals per Day
3
Snacks per Day
1
Include Dessert?
Yes!

Calorie Distribution

Total: 2,150 cal

Your Sample Day

Your Saved Calculations

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