About Calories & Macros
A free, science-based nutrition calculator built for people who want clear, honest estimates — without paywalls or required sign-ups.
What this tool does
Calories & Macros calculates your estimated daily calorie needs based on your age, height, weight, sex, activity level, and goal. It then splits those calories into protein, carbohydrates, and fat using goal-specific ratios backed by nutrition research.
The formulas we use
We use the Mifflin-St Jeor equation to calculate Basal Metabolic Rate (BMR). This formula is consistently ranked as one of the most accurate BMR predictors for healthy adults by nutritional science bodies including the Academy of Nutrition and Dietetics.
Who this is for
- People starting a fat loss or muscle gain phase who need a calorie and macro target
- Athletes and gym-goers who want to cross-check their current intake
- Beginners learning about nutrition who want a clear educational starting point
Important disclaimer
The results produced by this calculator are estimates based on population-average formulas. The information provided here is for educational purposes only and does not constitute medical or nutritional advice. If you have a health condition, please consult a qualified healthcare professional before changing your diet.
Contact
Have a question or found a bug? Visit our contact page.