Health
Enter your weight, height, age, sex, activity level, and goal to get personalised daily calorie and macro targets for protein, carbs, and fat.
Live calculator output
Enter your stats and goal to calculate your macro targets.
The calculator first estimates your Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor equation multiplied by an activity factor. Calories are then adjusted for your goal: −500 for fat loss, +300 for muscle gain, or 0 for maintenance.
Macros are split from the adjusted calorie target. Protein is set at 2.0 g/kg of body weight (higher during fat loss to preserve muscle). Fat is set at 25% of calories. Remaining calories are allocated to carbohydrates. Each gram of protein and carbohydrate provides 4 kcal; each gram of fat provides 9 kcal.
A 30-year-old male, 80 kg, 180 cm, moderately active, goal: fat loss. TDEE ≈ 2,700 kcal. Adjusted target: 2,200 kcal.
Protein: 160g (640 kcal) · Fat: 61g (550 kcal) · Carbs: 253g (1,010 kcal). These targets provide a 500 kcal daily deficit, which corresponds to roughly 0.5 kg of fat loss per week.
They are evidence-based estimates suitable as a starting point. Individual metabolism varies — track your weight weekly and adjust calories by 100–200 kcal if you are not progressing toward your goal after 2–3 weeks.
Consistency over a week matters more than perfection on any single day. Aim to hit your protein target daily (it is the hardest to over-consume), and keep calories within 100–150 kcal of target on average.
Yes. These are recommended starting points. Athletes with high training volumes often increase carbohydrates. Those following low-carb or ketogenic diets would adjust fat upward and carbs down significantly.
Calories are the total energy target. Macros are how that energy is distributed across protein, carbohydrates, and fat. Tracking both gives you control over body composition, not just weight.
The activity level multiplier already accounts for your training. If you choose the correct activity level, there is no need to add calories back for individual workouts.
Estimate daily calorie target for maintenance, cut, or bulk.
Get a personalized daily protein target based on your weight and goal.
Estimate body fat percentage from body measurements.
