How to calculate your calories and macros
- Choose units and sex, then enter your height, weight and age.
- Pick how active you are on a typical week and choose your goal.
- Read your daily calories and the grams of protein, carbs and fat to aim for.
Frequently asked questions
What is the difference between BMR and TDEE?
BMR is what your body burns at complete rest. TDEE adds the energy used by daily movement and exercise, so it is the amount that keeps your weight steady.
How much protein do I need to build muscle?
Most research points to 1.6–2.2 g per kg of body weight a day. Eating at the higher end helps keep muscle while you are in a calorie deficit.
How accurate is this?
Equations are a starting point and can be off by about 10%. Track your weight for two to three weeks and adjust calories by 100–200 kcal if it moves faster or slower than you want.
Is my data saved?
No. Everything is calculated in your browser and nothing is sent or stored.