Calorie and macronutrient calculator
My macros & calories
Estimate your daily calorie target and protein, fat, and carb targets based on your body and goal. Numbers are starting points, not gospel. Track for two weeks, then adjust based on the mirror, the scale, and how you feel.
Your details
Match yourself to the closest image. When in doubt, pick the higher number.
| Lifestyle | Example | Multiplier |
|---|---|---|
| Sedentary + training 3 to 6x/week | Desk job, very little activity outside of lifting | 1.2 to 1.5 |
| Lightly active + training 3 to 6x/week | Desk job, walks the dog most days, plus lifting | 1.5 to 1.8 |
| Moderately active + training 3 to 6x/week | Full-time waitress, occasional tennis, plus lifting | 1.8 to 2.0 |
| Highly active + training 3 to 6x/week | Construction worker, regular hiking, plus fitness | 2.0 to 2.2 |
Tap a row for a preset, or use the slider to fine-tune. Selected: Lightly active (1.65x)
Your numbers
Fill in your details and hit Calculate my macros