Calculate your daily calorie needs and macro split using the Mifflin-St Jeor formula.
Enter age, sex, height and weight, select the activity level that best reflects a normal week, then calculate estimated maintenance calories and macros.
Energy equations estimate population averages; individual needs can differ because of body composition, health, training and metabolism.
Basal Metabolic Rate is the calories your body burns at complete rest. It is the minimum energy needed to keep basic functions running.
This calculator uses the Mifflin-St Jeor equation, the most accurate formula for most adults according to the American Dietetic Association.
Macronutrients are protein, carbohydrates and fat. The macro split shown is a balanced starting point — adjust based on your personal goals.