Free tool
Calorie & macro calculator
Find out how much to eat every day for your goal: calories, protein, carbs and fat. Takes 30 seconds. Nothing you enter leaves your device.
Your numbers
Fill in your details and your daily calories and macros will show up here.
Eat this every day
- Maintenance calories
- Calories at complete rest (BMR)
- Protein per meal (4 meals)
How to use your numbers
Read this before you start
It's a starting point
Every calculator is an estimate, usually within about 10% of your real number. Your body tells you the rest. Follow these numbers for 2–3 weeks before changing anything.
Track your weight
Weigh yourself every morning and look at the weekly average, not single days. Water, salt and food can move the scale 1–2 kg overnight.
Adjust slowly
Not moving after 2–3 weeks? Change your calories by 100–200 a day, keep protein the same, and give it another 2 weeks.
Hit protein first
If you can't hit every number, hit your calories and protein. Carbs and fat being a little off on some days is fine.
For healthy adults aged 18 and over. Not suitable during pregnancy or breastfeeding, or if you have a medical condition or a history of disordered eating. Check with your doctor first. This is general information, not medical advice.
Want me to do this for you?
Numbers are the easy part. I'll turn them into meals you actually like, a workout plan for your schedule, and adjust both every week based on your progress.