Free tool
Calorie and macro calculator
Your calories and macros in about twenty seconds. No signup, no email needed to see the answer, and the protein target is set the way a coach would set it rather than the way a spreadsheet would.
Your numbers appear here
Fill in your age, height and weight and the targets update as you type. Nothing to sign up for.
The questions people ask next
- How accurate is a calorie calculator?
- It is a well founded estimate, not a measurement. Every equation works from averages, so your real maintenance can sit a few hundred calories either side of the number. Use it as a starting point, hold it for two weeks, and adjust based on what the scales and the mirror actually do.
- Why is protein set per kilo of bodyweight?
- Because protein is what protects muscle while you are losing fat. Setting it as a percentage of calories quietly cuts it exactly when you need it most, which is when calories come down. Here it is set against your bodyweight instead, and it goes up when you are in a deficit.
- Do I have to track every gram?
- No. Plenty of people get where they want by hitting protein, eating largely the same meals, and keeping an eye on portions. Tracking is a tool for learning what your food actually contains. Most people only need it properly for a few weeks.
- The number looks too low. What now?
- Check the activity level you picked, since it is the input people most often overstate. Training four times a week is not the same as being active all day. If it still looks off, that is worth a conversation rather than guessing.
- I have had numbers before and they did not work. Why?
- Usually because the numbers were never the problem. Consistency through a busy month, sleep, alcohol, weekends and honest tracking decide the outcome far more than the target does. That is the part coaching actually fixes.
A calculator gives you a number. It cannot tell you what to do when work explodes, you are away for a week, or the scales have not moved in a fortnight. That is what coaching is for.