Calorie & Macro Calculator - Free Macro Calculator
Calculate your daily calorie needs and macronutrient targets (protein, carbs, fats) for weight loss, muscle gain, or maintenance. Personalized nutrition calculator with multiple diet options including balanced, low-carb, high-protein, and keto. Perfect for meal planning and fitness goals.
Calorie & Macro Calculator
Plan your daily nutrition targets
These calculations are estimates and should be adjusted based on your individual response. Consult a registered dietitian or healthcare professional for personalized nutrition advice.
How the Calorie & Macro Calculator Works
Our Calorie & Macro Calculator is a comprehensive nutrition tool that helps you understand your body's energy needs. It calculates your Basal Metabolic Rate (BMR), your Total Daily Energy Expenditure (TDEE), and provides personalized calorie and macronutrient targets based on your health goals.
The calculation process involves several steps:
- BMR Calculation: It first estimates your BMR—the calories your body burns at rest—using the widely accepted Mifflin-St Jeor equation, which accounts for your age, gender, weight, and height.
- TDEE Calculation: Your BMR is then multiplied by an activity factor (from sedentary to extremely active) to determine your TDEE, which is the total number of calories you burn in a typical day.
- Goal Adjustment: Based on your selected goal (weight loss, maintenance, or gain), the calculator adjusts your TDEE to create a calorie target. For weight loss, it creates a deficit; for weight gain, it creates a surplus.
- Macronutrient Split: Finally, it divides your target calories into macronutrients—protein, carbohydrates, and fats—based on your chosen diet type (e.g., Balanced, Low Carb, High Protein).
Tips for Nutritional Planning
1. Use TDEE as Your Baseline
Your Total Daily Energy Expenditure (TDEE) is your maintenance calorie number. To lose weight, you need to eat less than this number. To gain muscle, you need to eat more. A 500-calorie deficit or surplus per day generally leads to about 1 pound of weight change per week.
2. Prioritize Protein
Adequate protein intake is crucial, especially for weight loss and muscle gain. Protein helps preserve muscle mass when in a calorie deficit and is essential for muscle repair and growth. Consider choosing a 'High Protein' diet split if you are active.
3. Adjust Based on Results
This calculator provides a scientific estimate, but your individual metabolism may vary. Use these numbers as a starting point. If you're not seeing the expected results after 2-3 weeks, adjust your calorie intake by 100-200 calories and monitor your progress.