Free Calorie & Macro Calculator

A starting point for meals that fit your life.

Find your daily calories and macros

Free results, with no account required. Your measurements are calculated in your browser.

What is your goal?

Lose fat10% below estimated maintenance MaintenanceMatch estimated maintenance calories Weight gain5% above estimated maintenance

Choose a goal to adjust your calorie and macro targets. Change it whenever you need, then calculate again to apply it.

Before your first calculation

This calculator estimates starting targets for generally healthy adults. It does not assess medical conditions, medications, allergies or whether a target is safe for you. If you need individual guidance, consult your clinician or dietitian.

I understand that these results are estimates for general education, not medical advice or a personalized prescription. I have read the Health Disclaimer and Terms (version 2026-11-05.2), and understand that I must check whether the targets are appropriate for me.

Clicking “Calculate my starting targets” with this box checked records this acknowledgment in this browser. How browser storage works.

I am 18 or older and am not pregnant or breastfeeding.

Units Sex used by the equation Age Weight in pounds Total height in inches (5 ft 9 = 69) Usual overall activity Macro approach

Formula and optional body-fat estimate

Mifflin–St Jeor uses age, weight, height and sex. Cunningham uses estimated lean mass and may be useful for athletes with a reliable body-fat measurement. Neither measures your metabolism.

FormulaBody fat percentage

Choose activity for your whole day. Exercise is included in the estimate, so avoid adding workout calories again.

How these estimates work

Mifflin–St Jeor estimates resting calories as 10 × weight in kg + 6.25 × height in cm − 5 × age, then adds 5 for males or subtracts 161 for females. Cunningham uses 500 + 22 × lean mass in kg. Resting calories are multiplied by your activity selection to estimate maintenance.

Goal adjustments are modest starting choices. Balanced assigns 25% of calories to protein and 30% to fat. High protein assigns 30% to protein and 25% to fat. Carbohydrate uses the remaining calories. Display rounding can produce small differences.

These estimates are for generally healthy adults. If you have a condition affecting nutrition or metabolism, take medication that changes appetite, or have a history of disordered eating, work with your clinician or dietitian on personal targets. Review your energy, hunger, training and weight trend over several weeks before adjusting.

Evidence on resting-calorie equations · Equations in athletes · Protein and exercise · NIDDK weight planning