Train · Thrive · Succeed

Fuel your goal.
Hit your numbers.

Get your maintenance calories, a target for cutting, maintaining, or bulking, and daily protein, carbs, and fat in under a minute.

Calculate my macros How it works

Step 1

Your details

Step 2

Your results

Fill in your details and hit Calculate to see your numbers.

Heads up: these results are estimates, not medical advice. Individual needs vary. If you are pregnant, have a medical condition, or a history of disordered eating, talk to a doctor or registered dietitian before changing your diet.

Guide

How to use the calculator

01
Enter your stats
Add age, sex, height, and weight. Switch between lb/kg and ft-in/cm anytime — values convert automatically.
02
Pick your activity
Be honest. Most people overestimate. If unsure, choose one level lower.
03
Choose your goal
Cut to lose fat, maintain to hold steady, or bulk to build muscle with minimal fat gain.
04
Track & adjust
Follow your targets for 2–3 weeks. If your weight isn't moving as expected, adjust calories by 100–200.

The science

Assumptions we use

Resting metabolism (BMR)

Mifflin-St Jeor equation — among the most accurate formulas for most adults. Men: 10×kg + 6.25×cm − 5×age + 5. Women: same, −161.

Maintenance calories (TDEE)

BMR × activity multiplier: 1.2 (sedentary), 1.375, 1.55, 1.725, up to 1.9 (athlete).

Goal target

Cut: 20% below maintenance. Maintain: at maintenance. Bulk: 10% above (lean bulk). Targets never drop below 1,500 kcal (men) or 1,200 kcal (women).

Protein

2.2 g/kg when cutting to protect muscle; 1.8 g/kg when maintaining or bulking — in line with sports-nutrition research (1.6–2.2 g/kg).

Fat

25–28% of calories, with a minimum of 0.6 g/kg to support hormone health.

Carbohydrates

Remaining calories fill carbs to fuel training. Protein & carbs = 4 kcal/g, fat = 9 kcal/g.

Formulas don't account for body-fat percentage, so very muscular or very high body-fat individuals may see larger errors.

Fuel your goal.Hit your numbers.