Calorie and Macro Calculator
Free to use, with no sign up. Your entries stay in this browser; calculations run on your device.
Resting energy and daily calories
W = weight in kg, H = height in cm, A = age in years. Mifflin–St Jeor: 10W + 6.25H − 5A + 5 (male), or −161 instead of +5 (female). Mifflin et al., 1990.
Revised Harris–Benedict: 13.397W + 4.799H − 5.677A + 88.362 (male); 9.247W + 3.098H − 4.330A + 447.593 (female). Roza and Shizgal, 1984.
Katch–McArdle: 370 + 21.6 × W × (1 − body fat % / 100). See the equation used in this primary study of resting energy in weightlifters. An inaccurate body fat estimate affects the result.
Daily calories (TDEE) ≈ resting energy × activity factor. The factors are common calculator conventions, not part of the original resting-energy equations. Treat the result as a starting estimate; actual needs vary.
Turn a calorie target into macro grams
The target starts at your estimated daily calories. Edit it to use your own target, or select Use daily calorie estimate to reset it. The 30/40/30 split is an example, not a recommended diet.
Daily macro grams
Grams = calorie target × percentage / 100 / energy factor. Protein and carbs use 4 kcal/g; fat uses 9 kcal/g. 21 CFR 101.9 energy factors. Food labels may use other factors for fibre and sugar alcohols.
For general information only; not medical advice.
How to use this tool
Choose units, enter your adult measurements and activity level, then calculate daily calories. Adjust the calorie target and macro percentages below.
Frequently asked questions
What is the difference between resting energy and TDEE?
Resting energy estimates what your body uses at rest. TDEE estimates total daily energy use by multiplying that value by an activity factor. Both are estimates, and the activity labels are approximate.
Why is Katch–McArdle unavailable without body fat?
It uses estimated lean mass: weight multiplied by one minus the body fat fraction. Enter body fat greater than 0 and below 100% to use it.
Is the default macro split a diet recommendation?
No. The 30% protein, 40% carbs and 30% fat split is an editable example. Percentages describe calorie shares, not gram shares, and must total 100.
Can I use pounds, feet and inches?
Yes. Choose imperial units and enter weight in pounds plus height in whole feet and additional inches below 12. Changing units converts valid measurements. These formulas are for adults.