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Your Macro Calculator.

Tap in your stats. We'll compute your daily calories + macros instantly — using the Mifflin-St-Jeor formula, the same one nutritionists use.

Your stats

Everything stays in your browser. No tracking.

Your targets

Updates live as you type.
Daily calories
1,840kcal
BMR + activity, adjusted for your lean-down goal. Plate-up about 1,640–2,040 kcal — aim for the middle.
Protein 130g
Carbs 170g
Fat 60g
Water 2.3L
How to use: Track these in any free app (MyFitnessPal, Cronometer, Yazio). Hit Protein first, Carbs second, Fat fills the rest. Water target = ~35 ml × kg bodyweight, more on workout days.