Free Tool

Macro Calculator

A free, science-based estimate of your daily calories and macronutrient targets — built on the Mifflin–St Jeor equation, the same formula used clinically to estimate energy needs.

Units

Sex

Used only for the BMR formula (Mifflin–St Jeor), which is sex-specific.

Age

Weight (kg)

Height (cm)

Activity level

Goal

±500 kcal/day ≈ 1 lb/week change — a standard, moderate rate.