Free Calculator
Daily Macro Calculator
Stop guessing. Input your details below to get a scientific breakdown of your daily calorie (TDEE) and macronutrient targets.
Try a sample:
How this works
We use the Mifflin-St Jeor Equation, widely considered the most accurate formula for calculating Basal Metabolic Rate (BMR). We then apply an activity multiplier to determine your Total Daily Energy Expenditure (TDEE).
What are Macros?
- Protein (4 kcal/g):
Essential for muscle repair and growth. High protein intake helps preserve lean mass during weight loss. - Fats (9 kcal/g):
Critical for hormone regulation and nutrient absorption. Don't fear healthy fats! - Carbohydrates (4 kcal/g):
Your body's primary energy source. Fuel for your workouts and daily brain function.