Free tool
Calorie and macro calculator
Find out how many calories you need each day and how to split them into protein, carbs and fat. No sign-up: the calculation runs in your browser and we don't store what you type.
Your result
Fill in your details and press Calculate to see your result.
This is a rough estimate for healthy adults, not medical or nutritional advice. Talk to a healthcare professional if you have a health condition, are pregnant or are on a treatment.
How it is calculated
We use the Mifflin-St Jeor formula to estimate your basal metabolic rate, which is the energy you burn at rest. We multiply it by an activity factor (from 1.2 to 1.725) to get your total daily energy expenditure. Then, depending on your goal, we subtract 500 kcal to lose fat or add 300 kcal to build muscle. Macros are split by percentage: to maintain, 30% protein, 45% carbs and 25% fat; to lose fat, 40% / 30% / 30%; and to build muscle, 25% / 55% / 20%.
Frequently asked questions
How many calories should I eat a day?
It depends on your age, sex, height, weight and activity. The calculator estimates your total daily energy expenditure and adjusts it to your goal. It is a starting point: watch your progress for two or three weeks and adjust if needed.
Is the result exact?
No. Mifflin-St Jeor is one of the most widely used formulas, but it is an estimate and every body is different. It does not replace the advice of a healthcare professional.
Do you store my data?
No. The calculation runs in your browser and we neither send nor store what you type on this page.
How do I track what I eat to hit my goal?
With Calegg you can photograph your meal and get an estimate of calories and macros that you review and adjust. That way you compare what you eat each day with your target.
Take your target to Calegg
Log your meals with a photo and compare each day with your target. Start free, no card needed.
Also on iPhone and iPad, in your browser. No download needed.