Calorie & Macro Calculator 🔥
See how many calories you need each day to lose, maintain, or gain weight — plus a simple protein, carb, and fat breakdown. Uses the science-backed Mifflin-St Jeor formula.
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calories/day to maintain your weight
Lose weight (−500)
Gain weight (+500)
Protein
Carbs
Fat
Estimated with the Mifflin-St Jeor equation. Macros shown for maintenance (30% protein / 40% carbs / 30% fat). A starting point, not medical advice.