Daily Calorie & Macro Calculator
Estimate your calorie needs using the Mifflin-St Jeor formula, then calculate basic protein, carb, and fat targets.
Estimate your calorie needs using the Mifflin-St Jeor formula, then calculate basic protein, carb, and fat targets.
Protein is calculated at 0.85g per lb of bodyweight. Remaining calories are split between carbs and fats.
calories/day
calories/day
calories/day
These are starting estimates. Track bodyweight and intake for 2–3 weeks, then adjust calories based on actual progress.