Free tool
Calorie & macro calculator
Your daily calories, protein, carbs, fat and fibre — in under a minute. For healthy adults aged 18–80.
Your daily targets
calories / day
protein (g)
carbs (g)
fat (g)
fibre (g, at least)
Your goal would take you below your resting needs, so we've set calories at your resting level instead. Aim for a slower, steadier change.
Track it for free
Log meals from 7,900 foods and see your calories and nutrients against these targets every day — synced across your devices.
How it works
- Resting calories (BMR): the Mifflin–St Jeor equation, which a systematic review found to be the most accurate everyday formula for healthy adults. If you enter your body-fat %, we use the Katch–McArdle equation, which works from lean mass.
- Daily calories: BMR × your activity level. "Lose fat" is a moderate 20% below that; "build muscle" is 10% above. We never set a target below your resting needs.
- Protein: 1.6 g per kg of bodyweight — where the benefit for muscle levelled off in a large meta-analysis.
- Fat and carbs: 30% of calories from fat, the rest from carbohydrate. Fibre: at least 25 g — the level linked to lower risk of heart disease and early death.
Equations give an estimate. Track your weight for 2–3 weeks and adjust by about 100–200 kcal if it isn't moving as planned. Not suitable during pregnancy or breastfeeding, for under-18s, or with a medical condition — ask your doctor or a registered dietitian.
Sources
- Mifflin MD, St Jeor ST et al. (1990). A new predictive equation for resting energy expenditure in healthy individuals. The American Journal of Clinical Nutrition. doi:10.1093/ajcn/51.2.241
- Frankenfield D, Roth-Yousey L, Compher C (2005). Comparison of predictive equations for resting metabolic rate in healthy nonobese and obese adults: a systematic review. Journal of the American Dietetic Association. doi:10.1016/j.jada.2005.02.005
- Morton RW et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength. British Journal of Sports Medicine. doi:10.1136/bjsports-2017-097608
- Reynolds A et al. (2019). Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. The Lancet. doi:10.1016/S0140-6736(18)31809-9