Calorie and Macro Calculator (Free)
Estimate your daily calories and macros for a cut, maintenance or a bulk.
Not medical advice. Talk to a doctor or dietitian before major diet changes.
How it works
BMR uses the Mifflin-St Jeor equation: 10 x weight (kg) + 6.25 x height (cm) - 5 x age, then + 5 for men or - 161 for women (Mifflin et al., Am J Clin Nutr 1990, PubMed). Maintenance = BMR x activity factor (1.2, 1.375, 1.55, 1.725, 1.9, as listed in Medscape's Mifflin-St Jeor calculator).
Cut: 500 kcal below maintenance, the low end of the 500 to 1,000 kcal daily reduction in NHLBI guidance (NHLBI). Bulk: 10% above maintenance, the low end of the 10 to 20% surplus in Iraki et al., 2019 (PMC).
Protein: 1.4 to 2.0 g per kg per day, the range in the ISSN position stand on protein and exercise (Jager et al., 2017, JISSN). Fat: 25% of calories, inside the 20 to 35% adult range (health.gov). Carbs: the calories left over. Grams use 4 kcal per g for protein and carbs and 9 for fat. Calories round to the nearest 10 and grams to the nearest 1.