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Free tool · live results

Macro calculator

Set your age, size, activity and goal and watch your calories, protein, carbs and fat update as you go, with a per-meal split, fibre and water targets and a 12-week outlook. Metric or imperial, no sign-up.

Put the numbers to work

Guides that use your macros

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Questions

About the calculator

How the numbers are worked out and how to use them.

It is a starting estimate. Formulas are usually within about 10% of what a person really burns. Eat to the target for two weeks, compare your weekly average weight, then move calories up or down by 100 to 200.

Protein needs follow muscle, not total weight. When you enter a body-fat figure we base protein on the weight you would be at 15% body fat. With a BMI over 30 and no body-fat figure, we use the weight at a BMI of 27.

Use it if you have a reasonable estimate from a DEXA scan, calipers or a good smart scale. It suits lean, muscular people best, because standard formulas can underestimate their needs.

Very low intakes cost muscle, energy and hormones, and can be unsafe. We hold the target at 1,500 calories for men and 1,200 for women, and never under your resting burn. Eating less than that should be supervised by a doctor or dietitian.

No. Getting close on calories and protein most days matters far more than exact carbs and fat. Treat carbs and fat as flexible as long as calories stay on target.

No. Everything is worked out in your browser. Your answers sit in the page link only, so you can copy the link to come back to the same numbers.

General information

The calculator gives estimates for healthy adults. It is not medical or dietary advice. If you are pregnant, under 18, have diabetes, kidney disease or a history of eating disorders, ask a doctor or registered dietitian before changing how you eat.

More help

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