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.

Units

Gender

Age

Height (cm)

Height (ft / in)

Weight (kg)

Activity level

—

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.