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Health & Fitness
Calorie & Macro Calculator
Find your daily calorie target and macro split — lose fat, maintain, or build muscle.
Your Details
Imperial
Metric
Sex
Male
Female
Age
yrs
Height
ft
in
Weight
lbs
Height
cm
Weight
kg
Activity Level
Sedentary (desk job, little exercise)
Lightly active (1–3 days/week)
Moderately active (3–5 days/week)
Very active (6–7 days/week)
Extra active (physical job + daily training)
Goal
Lose fat (−500 kcal/day)
Lose fat slowly (−250 kcal/day)
Maintain weight
Build muscle (+250 kcal/day)
Bulk (+500 kcal/day)
Calculate
--
calories per day
Protein
--
g
Carbs
--
g
Fat
--
g
Maintenance calories (TDEE)
--
Basal metabolic rate (BMR)
--