Find your exact daily calorie intake and personalized protein, carb, and fat targets — based on your body stats, activity level, and whether you want to lose fat, build muscle, or stay at your ideal weight. No signup, no cost, completely private.
Your Details
✨ Your Personalized Targets
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Calories per day
Protein
0g
building & recovery
Carbohydrates
0g
energy & performance
Fats
0g
hormones & health
ℹ️ Disclaimer: This calculator uses the proven Mifflin-St Jeor formula for more trusted and reliable estimates. Results are for informational purposes only — they are not a substitute for professional medical or dietary advice.
How This Calculator Works
Knowing your numbers is the first step toward consistent results. Our calculator uses the scientifically validated Mifflin-St Jeor equation — widely considered the most reliable formula — to estimate your Basal Metabolic Rate (BMR), then multiplies by your daily activity to find your Total Daily Energy Expenditure (TDEE).
From there, we adjust calories based on your goal — a moderate deficit for sustainable fat loss, maintenance levels, or a clean surplus for muscle growth — and split those calories into protein, carbohydrates, and healthy fats. These ratios are balanced to keep you energized, satisfied, and progressing steadily.
Everything runs directly in your browser — we don't store your data, ask for your email, or show you intrusive ads. Just honest numbers to help you move forward.
Frequently Asked Questions
What are macros exactly?
Macros (macronutrients) are the three main nutrient groups your body needs in large amounts: protein builds and repairs tissue, carbs fuel your brain and muscles, and fats support hormones and absorption. Getting them balanced makes all the difference in how you look, feel, and perform.
How accurate are these numbers?
The Mifflin-St Jeor formula is accurate for most people within ±10–15%. It's an excellent starting point — track your weight and energy for 2 weeks, then adjust by 100–200 calories as needed. No calculator replaces listening to your own body.
Should I count every single gram?
At first, yes — it builds awareness. Over time, most people learn to estimate portions without tracking everything. Think of these targets as your guide, not a rigid rulebook.
Formula Source: Mifflin-St Jeor equation — established in 1990 and validated as the gold standard for estimating resting energy expenditure. Reference: Mifflin MD, St Jeor ST, et al. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990.
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