Calorie & Macro Calculator

Nutrition plan

How much should you eat

Training builds the shape. Food decides whether anyone sees it. This calculator uses the Mifflin-St Jeor equation, the one NASM works with. Enter your details and goal to get your daily calorie target and a full macro breakdown.

Your details

Sex

Male Female

Age

years

Height

Weight

Daily activity

Sedentary

Work: Office, home office, driving. You sit most of the day.
Movement and training: No training at all, or only once in a while.
Steps per day: Under 5,000

Lightly active

Work: Mostly seated, with the occasional walk.
Movement and training: 1–3 workouts a week, or regular longer walks.
Steps per day: 5,000 – 7,500

Moderately active

Work: Seated, or on your feet: retail, waiting tables, teaching.
Movement and training: 4–5 workouts a week. With an on-your-feet job, 2–3 are enough.
Steps per day: 7,500 – 10,000

Very active

Work: On your feet all day, or lighter manual work.
Movement and training: 6–7 solid workouts a week.
Steps per day: 10,000 – 12,500

Extremely active

Work: Physically demanding work: construction, warehouse, forestry.
Movement and training: Daily training, often twice a day, or competitive sport.
Steps per day: Over 12,500

Rate your whole typical week, not just your gym time. Not everything fits one row? Work and training decide, steps are just a guide. Torn between two levels? Pick the lower one. We can fine-tune the numbers once the scale starts moving.

Your goal

Goal weight

Timeframe

weeks

A healthy pace is losing 0.5–1% of body weight per week, or gaining up to 0.5% per week. Just want to maintain? Leave goal weight empty.

Your numbers

0kcal

Basal metabolic rate

What you burn at complete rest.

0kcal

Maintenance calories

At this intake, your weight stays put.

0kcal

Your daily target

Protein

Carbs

Fat

Fiber

These results are an estimate, not medical advice. The equation can be off by about 10% either way, so track your weight for 2–3 weeks and adjust intake accordingly. The calculator is intended for adults 18 and over. If you are pregnant, breastfeeding or have a medical condition, check with your doctor first.

You have the numbers. Now the meal plan.

The calculator tells you how much. I tell you what, when, and how to stick with it. Leave your contact and your results come along with it.