Calorie & Macro Calculator

Karen Hemmes, RDN · Curate your health playlist. Harmonize your life.

Step 1

Your stats

Current weight (lbs)

Height (inches)

Age

Biological sex

Weight used in calculation: — lbs · BMI: —

Check BMI Adjusted body weight calculator

Step 2

Activity level

Sedentary Little or no exercise Lightly active 1–3x/week Moderately active 3–5x/week Very active 5–7x/week Extremely active Physical job or 2x/day training

🎧 Night shift or late gigs? If you're active but sleep-deprived, round down one level — poor sleep lowers your NEAT and overall calorie burn.

Step 3

Your goal

Maintenance Keep current weight Fat loss Moderate deficit (~375 cal) Aggressive fat loss Larger deficit (~500 cal) Muscle gain Moderate surplus (~375 cal)

Your estimated daily targets

—

calories per day

CARBS

—

grams/day

PROTEIN

—

grams/day

FAT

—

grams/day

Macro split · 40% carbs · 30% protein · 30% fat

Carbs 40% Protein 30% Fat 30%

Your BMR (Mifflin-St Jeor)

— calories at rest

How many calories your body burns just keeping you alive — before any movement or exercise is counted.

These are estimates based on the Mifflin-St Jeor equation. Individual metabolism varies. Never drop below ~1,200–1,400 cal/day. Adjust over time based on how you feel and how your body responds. For a more precise picture, an InBody scan or indirect calorimetry test can help.