Calories & Macros Calculator

Local-only. No data stored. Uses Mifflin–St Jeor formula.

Gender Age (years)

Height

Choose unit then enter value.

Weight

Activity Goal Macro Mode

Our free Calories & Macros Calculator helps you estimate your daily calorie needs using the Mifflin–St Jeor formula, one of the most widely accepted equations in nutrition. Simply enter your age, gender, height, weight, activity level, and fitness goal to receive a personalized calorie target.

The tool also provides a macronutrient breakdown, showing recommended grams of protein, carbohydrates, and fats to help you reach your goal — whether it’s weight loss, maintenance, or muscle gain.