Calorie & Macronutrient Calculator
Use this free online calculator to ESTIMATE your daily goal intake using the Mifflin-St Jeor equation.
Biological Gender
*
Male
Female
Age
*
years
Height (cm)
*
centimeters
Weight (kg)
*
kilograms
Daily Activity Multiplier
*
Please Select
Comatose -- Bedridden, absolutely zero movement or activity
Sedentary -- Very little activity (Desk Job / No Training)
Lightly Active -- Training 3 days / week or less, with little movement outside of the gym
Moderately Active 1 -- Training 4 - 7 days / week but relatively inactive outside of the gym
Moderately Active 2 -- Training 1 - 3 days / week but active lifestyle (e.g. hard manual labour job)
Very Active -- Hard training sessions most days and/or moderate sessions 2x / day
Extremely Active -- Hard training sessions most days and/or moderate sessions 2x / day and/or active lifestyle (e.g. hard manual labour job)
Ultra Active -- 2 - 3x training sessions most days
Maintenance Calories - Total Daily Energy Expenditure (TDEE)
kcals
Dietary Goal
*
Weight / Fat Loss (Caloric Deficit)
Weight / Muscle Gain (Caloric Surplus)
Weight / Muscle Gain
Use the calculator to estimate your goal intake. Muscle building is also dependent on resistance training experience, volume / intensity & recovery. Beginners can expect to gain up to 2% (0.5%) of Bodyweight per month, whereas advanced trainees may gain just 0.5% per month (0.125% / week). Monitor your weekly & monthly average weight & make adjustments. While some fat gain is to be expected, if you are gaining it very fast then the surplus may be too high. If you exceed 20% Body Fat consider switching to maintenance or a deficit.
Caloric Surplus Amount
*
Please Select
Maintenance (0%)
Small (5%) - Start Here
Moderate (15%)
Large (25%)
For Weight Gain
Macro Day Type (Weight Gain)
*
Low Activity (Low Carb, High Protein, High Fat)
Moderate Activity (Mod Carb, Mod Protein, Mod Fat)
High Activity (High Carb, Low Protein, Low Fat)
Estimated Daily Goal Calories for Weight Gain
kcals
Protein | 1.6g / kg
grams (g)
Protein | 2g / kg
grams (g)
Protein | 2.5g / kg
grams (g)
Fat | 20% of Kcals
grams (g)
Fat | 25% of Kcals
grams (g)
Fat | 30% of Kcals
grams (g)
Carbohydrates | Remainder of Kcals
grams (g)
Carbohydrates | Remainder of Kcals
grams (g)
Carbohydrates | Remainder of Kcals
grams (g)
Weight / Fat Loss
Use the calculator to estimate your goal intake.Aim to lose 0.5 - 1% of Bodyweight Per Week. Adjust deficit size accordingly if you're losing weight too slow / fast. The aim is to maximize fat loss & minimize muscle loss. Monitor your Weekly Average Weight and compare week to week losses.
Caloric Deficit Amount
*
Please Select
Maintenance (0%)
Tiny (5%) - For Body Recomposition
Small (10%) - Start Here
Moderate (20%)
Large (30%)
For Weight Loss
Macro Day Type (Weight Loss)
*
Low Activity (Low Carb, High Protein, High Fat)
Moderate Activity (Mod Carb, Mod Protein, Mod Fat)
High Activity (High Carb, Low Protein, Low Fat)
Estimated Daily Goal Calories for Weight Loss
kcals
Protein | 2g / kg
grams (g)
Protein | 2.5g / kg
grams (g)
Protein | 3g / kg
grams (g)
Fat | 15% of Kcals
grams (g)
Fat | 20% of Kcals
grams (g)
Fat | 25% of Kcals
grams (g)
Carbohydrates | Remainder of Kcals
grams (g)
Carbohydrates | Remainder of Kcals
grams (g)
Carbohydrates | Remainder of Kcals
grams (g)
Hydration | 30 mls / kg (Minimum Daily Goal)
Litres
Read Me
Most People won't need to split their calories or macros up across different types of days. Great progress can be made once you consistently stay within your caloric goal & hit the minimum daily requirements for protein & fat (just copy the "High Activity Days" Protein & Fat Goals). Aim to spread your total daily protein intake up evenly across your meals.If training performance is important to you, then carbohydrate intake & the timing of your meals will be more important. In the long term, we recommend focusing on building your Flexible Dieting Habits, as Calorie Counting is just a short term tool on the road to success. Monitor your average weekly weight changes, tape measures & pictures to ensure your current Calorie & Macros are right for you.
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