0g
0
Protein
Repairs and builds the muscle you break down in training.
0 kcalFree · No sign-up · Runs in your browser
Your exact calories and macros in 30 secondswith no sign-upon your phoneat your pace
Stop training blind. Find out how much energy you really need and how to split protein, carbs and fat for your goal and your diet style.
4diet styles
3intensities per goal
PDFdownloadable plan
$0free, always
Macro calculator
Enter your details and set your goal and diet. Everything is calculated instantly on your device: nothing is sent to any server.
Step 2 · Your result
Here is your starting point
Daily estimate based on your details, your goal and your diet style.
Daily calories
0
kcal per day
- Basal metabolic rate (BMR)
- —
- Total daily energy expenditure
- —
- Goal adjustment
- —
- Diet style
- —
Pick your intensity
Your range goes from — to — kcal. Choose a pace you can stick to.
0g
0
Carbs
The fuel for your heavy sets and your cardio.
0 kcal0g
0
Fat
Key for your hormones, steady energy and feeling full.
0 kcal—of protein per lb of body weight
—daily water, approximate
—daily fiber, approximate
—per meal if you eat 4 a day
Important notice
This tool provides estimates for informational and general fitness purposes. It is not medical advice, diagnosis or treatment. Talk to a health professional before making significant changes to your diet or exercise, especially if you have a pre-existing medical condition. Read the full disclaimer.
Take your plan with you
We create a PDF with your calories, your exact macros, your goal and the supplement suggestions. It is built in your browser, instantly and with no sign-up.
Supplements
The 3 most popular basics
No miracle formulas: supplements complement a varied diet, they do not replace it. Talk to a professional before taking them if you have a medical condition.
Protein powder
20–40 g per servingA practical way to add protein to your day when food alone is not enough.
Creatine monohydrate
3–5 g a dayOne of the most studied supplements in sports. Take it daily, at any time of day.
Multivitamin
1 serving a dayA complement for stretches of less varied eating. It does not replace fruit and vegetables.
No fluff
How your numbers are calculated
We use standard formulas from fitness and sports nutrition. No black boxes.
Basal metabolic rate
We calculate your BMR with the Mifflin-St Jeor equation, one of the most validated for the general population. It is the energy you would burn at complete rest.
Total daily energy expenditure
We multiply your BMR by an activity factor (1.2 to 1.9) based on how much you train and move. That is your real maintenance point.
Goal and split
Every goal has three intensities: easy, moderate and aggressive (for example, a 10% to 30% deficit to lose fat). The range is yours: you pick the pace and we split the calories into macros based on your diet style.
Common questions
Quick answers
How often should I recalculate my macros?
When your weight changes steadily (around 3–4 kg / 7–9 lb), when you change goals or when your training volume clearly goes up or down. Recalculating every week adds nothing: numbers need time to show whether they work.
Why are my calories different from another calculator?
Because every tool uses different formulas and activity factors. They are all statistical estimates, not exact measurements of your metabolism. What matters is not the starting number but adjusting it based on what you see on the scale and in the mirror after two or three weeks.
Is keto better for losing fat?
For most people, what drives fat loss is a sustained calorie deficit, not the exact macro split. Pick the diet style you can stick to consistently and that fits your life and your tastes.
Do you store my data or my email?
The calculator runs entirely in your browser: we do not send your weight, height or age to any server, and nothing is stored on the site. You can read the details in our privacy policy.
Is this for me if I have a medical condition?
No. This calculator is designed for general fitness in healthy adults. If you have diabetes, kidney or heart disease, an eating disorder, are pregnant or breastfeeding, or are under medical treatment, your needs should be set by health professionals, not by an automatic tool.