Get your personalized daily calorie target and exact macro breakdown based on your body and goals
We use the Mifflin-St Jeor equation, the most accurate formula for estimating resting metabolic rate (RMR). Your result is then multiplied by an activity factor to get your Total Daily Energy Expenditure (TDEE).
For men: RMR = (10 × kg) + (6.25 × cm) − (5 × age) + 5. For women: RMR = (10 × kg) + (6.25 × cm) − (5 × age) − 161.
Macronutrients (macros) are the three main categories of nutrients that provide energy: protein (4 kcal/g), carbohydrates (4 kcal/g), and fat (9 kcal/g). The right macro ratio depends on your goals — weight loss, muscle gain, or maintenance each call for different splits.
For general health, 0.8g of protein per kilogram of bodyweight is the minimum. For muscle building or weight loss, aim for 1.6–2.2g per kilogram (0.7–1.0g per pound). Higher protein intake helps preserve muscle during weight loss and supports muscle growth during training.
Science-backed advice to help you reach your health and body composition goals
Free, science-backed nutrition calculations
DailyMacrosCalc is a free calorie and macronutrient calculator designed to help anyone — from fitness beginners to experienced athletes — understand exactly how many calories and macros they need each day.
We use the Mifflin-St Jeor equation, the most scientifically validated formula for calculating calorie needs, to give you accurate, personalized results.
Results are estimates based on established formulas and are for informational purposes only. Individual needs vary. Please consult a registered dietitian or healthcare provider for personalized nutrition advice.
Last updated: January 1, 2025
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Last updated: January 1, 2025
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This calculator is for informational and educational purposes only. Results are estimates and do not constitute medical or nutritional advice. Always consult a healthcare provider before making significant changes to your diet.
While we use established formulas, individual calorie and macro needs vary significantly. Our results are estimates and actual needs may differ based on factors not captured by this calculator.
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