Calculate your daily calories and macros for cutting, bulking, or maintenance. Get your macros in seconds.
A simple, science-based approach to your fitness nutrition.
“Macros” is short for macronutrients. They are the three main nutrients your body needs in large amounts for energy and daily function: protein, carbohydrates, and fat. Each macro provides a certain number of calories per gram, and balancing them correctly is key to achieving your fitness goals.
Protein is the building block of muscle. When you lift weights, you create tiny tears in your muscle fibers. Protein provides the amino acids necessary to repair this damage, making your muscles stronger and bigger. Adequate protein intake is crucial for muscle recovery, growth, and preserving lean mass, especially when in a calorie deficit (cutting).
This calculator uses the well-regarded Mifflin-St Jeor equation to estimate your baseline calorie needs (BMR) and then adjusts for your activity level and goals. While it's a very accurate starting point, every individual's metabolism is unique. Use these numbers as your starting point, track your progress for a few weeks, and adjust your intake as needed based on your results.
Your common questions, answered.
Our calculator uses the Mifflin-St Jeor formula, which is widely considered one of the most accurate BMR equations. However, it's still an estimate. The best approach is to use these figures as a starting point, monitor your weight and performance for 2-3 weeks, and adjust your calories up or down based on your real-world results.
For active individuals and those looking to build or retain muscle, a common recommendation is between 0.8 to 1.2 grams of protein per pound of body weight (or 1.6 to 2.4 g/kg). Our "High Protein" option sets this at 1.0g/lb, which is an excellent target for most gym-goers.
For simplicity and consistency, most people find it easiest to eat the same macros every day. Your body repairs and builds muscle on rest days, so keeping protein high is still important. If you're an advanced athlete, you might consider "calorie cycling" (eating less on rest days), but for most people, consistency is more important than daily adjustments.
Absolutely. This tool is designed to cut through the confusion and give beginners a clear, actionable starting point. Instead of getting overwhelmed with complex math, you can get reliable numbers in seconds and focus on what matters: consistency in your training and nutrition.
Total calories determine whether you lose, gain, or maintain weight. That's the first priority. Macros determine your body composition (the ratio of muscle to fat). Hitting your calorie goal is step one, but hitting your macro goals (especially protein) is what ensures your weight loss is primarily fat, or your weight gain is primarily muscle.