Calorie & Macro Calculator
Enter your details to estimate your daily calories and macro split for your goal.
Your results
Fill in the fields to see your result.
These numbers are educational estimates based on the Mifflin–St Jeor equation and vary between individuals. This is not medical advice — consult a professional before any major dietary change.
How these numbers are calculated
- BMR via the Mifflin–St Jeor equation.
- TDEE = BMR × an activity multiplier (1.2 to 1.9).
- Calorie target = TDEE adjusted for your goal (−500 for weight loss, +300 for muscle gain).
- Macros split by goal-based ratios; protein 4 kcal/g, carbs 4 kcal/g, fat 9 kcal/g.
- Figures are estimates for healthy adults and vary with genetics, body composition and health.
How should I choose protein and macros?
Start with the basic estimate or enable customization for your preferences. Automatic customization reuses Hirow’s weight- and goal-based protein target, including adjusted weight above BMI 30. High protein assumes regular resistance training and is not necessary for everyone. Preset distributions are practical choices, not guarantees of a particular outcome.
Does the nutrition preset change the calorie target?
The calorie estimate stays tied to your details, activity and goal. Macros recalculate within that budget. Custom percentages must add up to exactly 100%. Low estimates remain visible with a warning; they are never silently replaced with a fixed floor.
Source and methodology
ISSN: Protein and exercise (2017)ISSN: Ketogenic diets (2024)Other Useful Tools
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