Macro Calculator
Work out your maintenance calories and daily macros. Body fat is optional, but supplying it switches the estimate to a more accurate lean-mass-based formula.
Years
If you know it, the calculator uses Katch-McArdle instead - it works from lean mass, so it is more accurate.
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Related guides
Put it into a plan
Macros are one input. These roadmaps sequence them with training, sleep and the rest.
Medical disclaimer: These figures are population-level estimates, not a prescription. Individual energy needs vary by up to 20% from any predictive equation. This tool does not provide medical advice, diagnosis, or treatment. Consult a qualified physician or registered dietitian before starting or changing any diet, especially if you have a medical condition, are pregnant, or have a history of disordered eating. If you experience adverse effects, stop and seek medical attention.