Calorie & Macro Calculator

Estimate daily calories, protein, carbs, and fat from your body stats, activity level, and goal.

Sex

Age

Height in inches

Weight in pounds

Activity level

Goal

Protein grams per lb

Fat % of calories

Uses Mifflin-St Jeor BMR with practical macro splits. Adjust based on actual weight trend, hunger, energy, and training recovery.

Results

Estimate maintenance calories and daily protein, carbs, and fat targets for fat loss, muscle gain, or weight maintenance.