Calculate macros

Macro & calorie calculator

Start with an estimate. Learn from the trend.

Estimate BMR, maintenance calories, a goal-based calorie range and macro targets. We show the method and stop when a target crosses supported safety boundaries.

Mifflin–St JeorMetric or imperialNo saved inputsPrint-friendly

This calculator is not suitable for everyone

Do not use it as a personal target if you are under 18, pregnant or breastfeeding, have an eating disorder or history of disordered eating, have a medical condition affecting nutrition, or take medication that affects weight or appetite. Consult an appropriately qualified healthcare professional.

Step 1

Your starting information

Adults aged 18–80
Calculation profile

The Mifflin–St Jeor equation uses one of two sex-based constants. Choose the profile that best fits the physiological input your healthcare records use. This is only an equation variable and does not describe gender identity.

Choose conservatively. Sessions are not added on top of this multiplier.
Primary goal
Desired rate of progress

Slower is usually easier to recover from and interpret. The result is still an estimate.

Macro preference

What happens to your data?

Nothing is saved.

The calculation runs in your browser. The MVP has no account, database or calculator-data collection. Aggregate Cloudflare Web Analytics is separate and does not receive calculator inputs.

Read the complete methodology and references