Calorie and macro calculator
Three steps: your calories, your goal, your macros. About 2 minutes, and it remembers your answers.
Welcome back
Use what you entered last time, or start a new calculation?
BMI is a rough screening number. It can't tell muscle from fat, so it says little about your health on its own.
What do you want to do?
Pick your goal. Everything below adjusts as you go.
Split your calories into macros
Choose a diet style, or drag the sliders yourself. Protein fills in the rest.
Protein fills in the rest: 100% minus carbs minus fat.
That's a low protein share. Many nutrition guides suggest more protein while losing fat, to help protect muscle.
Daily limits
- Saturated fat
- Added sugar
- Fiber
Limits follow the common 10% guidance from the WHO and US Dietary Guidelines. Your clinician may set different numbers for you.
Next: the free GLP-1 Starter Guide
Eat well with a smaller appetite, protect your muscle, and build habits that last.
Get the free guideHow this works
Your basal metabolic rate (BMR) comes from the Mifflin-St Jeor equation. Multiplying it by your activity level gives your daily energy use (TDEE). Your goal adds or removes calories from that number, and your macros split the result: protein and carbs have 4 calories per gram, fat has 9. About 7,700 calories equal 1 kg of body weight, which is how we estimate weekly change.
For adults 18 and over. Estimates only, not medical advice. If you are pregnant, breastfeeding, taking a GLP-1 or other medication, or have a medical condition, talk to your healthcare professional before changing how you eat.