Macro Calculator.
Ditch the guesswork. Get your daily calories and macros in seconds.
Whether you're trying to lose fat, build lean muscle, or just eat smarter - our free macro calculator gives you a clear, personalised nutrition target based on your body, goals, and lifestyle.
No crash diets. No fluff. Just science-backed numbers that work for real people.
How the Macro Calculator Works
We use a proven method to calculate your Basal Metabolic Rate (BMR) and adjust for your daily activity level. The result is your Total Daily Energy Expenditure (TDEE) — the number of calories you burn each day.
From there, we set your ideal macronutrient targets:
Protein to support muscle and satiety
Carbs for energy and performance
Fats for hormones and overall health
This helps you stay on track whether your goal is to lose weight, gain lean muscle, boost energy, or train for an upcoming event.
What You'll Need to Use the Calculator.
To get the most accurate results, be ready with:
Your age, gender, height, and weight
Your weekly activity level
(Optional) Body fat percentage – see charts below
If you don’t know your body fat %, scroll down for our quick reference charts to estimate it visually.
Macro Calculator – Find Your Daily Calories and Macros.
Activity Level
Daily Exercise Activity
| Activity | Minutes | Kcal burned / min | No. of Days per Week | Total Kcal burned |
|---|---|---|---|---|
| Weights | ||||
| Cardio | ||||
| Other | ||||
|
|
* Don't drop below 1200 kcal per day
* Don't drop below 1200 kcal per day
* Don't drop below 1200 kcal per day - reduce your Calorie Deficit
Daily Macros
* Don't drop below 1200 kcal per day