FREE MACRO CALCULATOR

Your macros.
Made clear.

Find your starting calories, protein, carbs and fat. Then choose food you’ll enjoy.

1 A little about you

AgeSex used for this estimateHeight

Weight

2 Your goal and routine

My goalMy workdayMovement outside workWorkouts each week

Adjust workout length

Minutes per workout

Starting estimates for adults. Not for pregnancy, breastfeeding, eating disorders or medical diets. Qualified individual guidance is needed for those situations.

How are my targets calculated?

We estimate resting energy with Mifflin St Jeor, then allow for your workday, movement and workouts. The goal adjusts estimated energy; protein uses body weight, fat uses part of your energy target, and carbs fill the remainder. Your actual needs can differ.

Original energy equation · Protein research

Put a good week on the calendar.