Calorie and macro calculator
Work out your daily calories, protein, carbs and fat. Free, and no sign-up.
Your daily targets
—calories a day
Fill in your details and press Calculate.
—kg a week
—kg every 4 weeks
These are targets, not promises. Track your average weight and adjust from real results.
Protein—g
Carbs—g
Fat—g
—Maintenance calories a day
—Protein per meal, split evenly
Protein is set at 2g per kg of body weight. Fat is about 25% of calories and carbs make up the rest.
How it's worked out
- Your resting calories come from the Mifflin–St Jeor equation, multiplied by your activity level to estimate maintenance.
- Cut takes 12% off maintenance. Maintain keeps it the same. Bulk adds enough to gain your chosen 0.15%, 0.25% or 0.5% of body weight a week, counting about 7,700 calories per kilo.
- Protein is 2g per kg of body weight on every goal. Fat is about 25% of calories. Carbs make up the rest.
- These are starting estimates and general information, not personal medical or dietetic advice.
Sources: the Mifflin–St Jeor equation and the ISSN position stand on protein.
Got a question about your numbers?
Tell Sam what you're working towards and you'll get a personal reply. No pressure to sign up for coaching.
Prefer email? sam@patersoncoaching.com