A quick way to estimate the calories and macros that fit your goals — useful before you plan a week of recipes from this site. Everything runs in your browser; we never see or store your numbers (see our privacy policy).
Maintenance calories
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Protein —g
Carbs —g
Fat —g
Mild cut —
Lose weight —
Lean gain —
This calculator gives a general estimate using the Mifflin-St Jeor equation and standard macro ratios (30% protein / 40% carbs / 30% fat). It is not medical advice — for personalized nutrition guidance, especially if you have a health condition, consult a registered dietitian or your doctor.