Calorie & Macro Calculator
Find your daily calorie target and protein, carb, and fat breakdown based on the Mifflin–St Jeor formula — the same equation dietitians use. Pick a goal below and get numbers you can actually plan meals around.
Calculate Your Calorie & Macro Needs
Fill in the form and hit calculate — your daily targets will appear here.
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Protein
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Carbs
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Fat
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Calculated using the Mifflin–St Jeor equation, a well-validated estimate — your actual needs can vary. Treat these as a starting point and adjust based on real-world progress over 2–3 weeks.