Calculate Your Macros & Calorie Intake
Understanding your daily calorie intake and macronutrient needs is essential for reaching your health and fitness goals. When you calculate the right amounts of calories, protein, fats and carbohydrates for your body — you can make smarter food choices, improve your energy levels and get better results from your workouts.
To make it easy to calculate your calories and macros, I created this simple calculator. Just enter your age, height, weight, activity level and goal, and you’ll get your personalised daily targets.
Your macros will appear here!
* Please note: These values are only estimates. Always listen to your body and adjust your nutrition based on your individual needs, energy levels, and goals.
FAQ
What are macros and why are they important?
Macros, short for macronutrients, are the three main nutrients your body needs: protein, fats, and carbohydrates. Understanding and balancing your macros can help you improve energy levels, support muscle growth, and reach your fitness or weight loss goals more effectively.
How do I calculate my calorie intake and macros?
You can calculate your calorie intake and macros by considering factors like age, height, weight, activity level, and your fitness goal (such as losing weight or gaining muscle). To make it easier, use the calculator above — it does the math for you!
How accurate is a macros calculator?
A macros calculator gives you a personalized starting point based on scientifically backed formulas. While it’s very accurate for general use, remember that your body may need small adjustments over time based on how you feel, perform, and progress.
Should I recalculate my macros if my goal changes?
Yes! If your goal changes — for example, you change from weight loss to building muscle — it’s important to recalculate your macros to make sure your nutrition matches your new objective.