Calorie & Macro Calculator

Simply fill the form out below to get your instant results.

You have the option to receive a detailed report for your results sent directly to your email as well. Rather than just spit out numbers, I find it much more useful for you to know why I recommend the numbers I do, but I don’t want you to be forced into receiving that report if you do not want to.

This calculator is going to recommend your maintenance calories (otherwise known as your TDEE) & macros, because that gives us the best starting point. If your goal is weight loss or weight gain, you’ll get plenty of info on how I recommend adjusting those numbers in the email report. See the FAQ below the calculator if ya still have questions.

Sex

Male

Female

Your Weight (in lbs)

Pounds

If you're used to kg, divide your weight by .453592 to get the pounds. For example, 56kg = 123 pounds. Or, Google can convert it for ya.

Your Height (in inches)

inches

If you're used to cm, divide your height by 2.54 to get the inches. For example, 170cm = 67 inches. Or, Google can convert it for ya.

Your Age

years

BMR

Activity Factor

1.2 (Sedentary / desk job with no exercise)

1.375 (Mostly sedentary / a desk job with little exercise)

1.55 (Moderately active / a job that has you moving around OR exercising 3-4 days per week)

1.725 (Very active / working out or playing sports with moderate intensity 5-6 days per week)

1.9 (Extremely active / you work out vigorously AND have a job that keeps you active)

Your activity factor is simply the amount of activity you typically do. Most people fall into the "moderately active" category, but choose whichever best applies to you! If you workout 3-4 days per week, even if you sit on your butt at work all day, we'd call that moderately active. We use this number to calculate our caloric needs without having to worry about the calories burned from every individual workout.

Would you like to get a detailed report of your breakdown emailed to you?

Yes Please

No Thank You

By choosing yes, you will NOT be subscribing to a newsletter. It's simply a way for me to be able to send personalized, detailed breakdowns to anybody who wants them!

Email Address

TDEE

Protein Low

Protein High

Fat Low

Fat High

Carbs Low

Carbs Low - Male

Carbs High

Carbs High- Male

FAQs

Where are my results?

Results should come up on the page instantly once you hit submit. If nothing happens, try reloading the page or turning off your ad blocker if you have one installed.

How do I get a detailed breakdown of my results?

Within the form, there’s an option to enter your email to get your report. If you entered a fake email, you won’t get your results… sorry! Trust me, I’m not spamming your email, it’s just the easier delivery method.

If you don’t see the email, wait a few minutes and/or check your spam. If you still don’t see it, try filling out the form again! Sometimes there is just a simple spelling error in your email address that made it undeliverable.

Will this calculator work for me if I eat keto?

If you follow a keto diet, this calculator will not work for you.

The macronutrient calculator here is for the general population. We focus on an overall balanced macronutrient ratio with a moderate protein intake. Unfortunately, this can not be used as a keto macro calculator for a low carb diet.

Why aren’t the results specific?

I don’t believe in targeting specific macro targets every single day. In my experience, that makes things unnecessarily difficult.

Look, we’re not robots. Every single day is not going to be the same. By aiming for ranges instead of hyper-specific numbers, it allows us to have a little bit of flexibility in our diets without any added stress.

Oh no! I made a mistake on the form- can I fill it out again?

You can fill the form out as many times as you’d like. If you enter your email to receive a report, it is set up to only deliver to you once per day to prevent any kind of spamming. If you made a mistake and need to re-submit the form to get a new report, you can either use a different email address or wait until tomorrow to fill it out again.

What are macros?

Macro is shorthand for macronutrient. Your “macros” refers to fat, carbohydrates, and protein. The 3 macronutrients all have a caloric value, which is why we count them (things like sodium and cholesterol do not have a caloric value, which is why they are not included here):

1g of carbohydrates contains 4 calories.
1g of protein also contains 4 calories.
1g of fat contains 9 calories.

At the end of the day, tracking macros is a more advanced way of counting calories.

Will this calculator help me lose weight?

This calculator is designed to give you your maintenance numbers. In other words, what I recommend you consume to stay at your current weight.

If you want to lose weight, you’ll need to eat below the calories you are given to achieve a calorie deficit (don’t worry, it will all be broken down in the email results you get).

As a general rule, for weight loss purposes you’ll want to reduce your calorie intake by 10-20%. I take a slow approach to weight loss, and if you want to read more about my personal recommendations, you can check out my post on it here.

Since every person is different, I don’t like to give specific numbers based on your goals. Whether the goal is fat loss to hit a specific body fat percentage, increased muscle mass and muscle gain, or general weight gain, I want to leave that up to you to decide the best approach for you!

Why should I trust this calculator?

Online calculators should only be used as guides, and none of them can be 100% accurate. For these purposes, I gave you a range for your macros, rather than specific numbers, and tried my best to break down WHY you should aim for that range.

This calculator is based on the Mifflin–St Jeor equation, which I have found to be the most accurate for calculating calories. It’s what I have always used and it has led to great results for me!

The calorie recommendation I got is WAY higher than I am currently eating! How can that be true?

Most of us undereat, oftentimes by quite a lot. There’s a very good chance that you are consuming way less than what is optimal for you.

Many people eat closer to their BMR (basal metabolic rate) calories than their TDEE (total daily energy expenditure), which is why I wanted to put this calorie calculator together in the first place! We tend to severely underestimate our calorie needs, which is why I want to help.

If you’re currently eating 1,600 calories, and the calculator recommends 2,500, that may seem like a huge difference (and it is) but that likely means you are undereating!

Rather than suddenly jump up to 2,500 calories, this is when a reverse diet comes into play. All that means is slowly increasing your calories a little bit at a time to work up to 2,500 calories. If you were to jump right up to 2,500 calories, you’d end up gaining unwanted weight because your body is not used to it. By gradually increasing your calories, you give your metabolism a chance to adjust, and you’ll be able to land at your new maintenance calories. Plus, if you do want to lose weight down the road, it will be MUCH easier if your maintenance calories are at a higher level!

You can read more about reverse dieting in my blog post here: https://cheatdaydesign.com/what-is-reverse-dieting-and-how-to-do-it

These results are for information purposes only. It is not intended to be used as a substitute for medical advice or treatment. Users should always consult with a doctor or other health care professional for medical advice.

You’ve Got Your Results… Now What?

I’ve got a ton of blog posts here on my website to help you dive in further to calories, macros, and everything in between! Check out some of my blog posts: