Enter your sex, weight, height and goal — the calculator works out your daily protein, carb and fat targets. No sign-up, straight in your browser.
It's not just about calories. It's about how much protein, carbs and fat you actually need for your specific goal.
Lose weight, maintain or build muscle — each goal changes your macro split and calorie target.
Sex, age, height, weight and optionally body fat % — the more you enter, the more accurate the result.
From a desk job to manual work with training — a five-level scale adjusts your energy expenditure.
Slow, standard or fast — choose how quickly you want to reach your goal and how much it affects your diet.
Don't want the default ratio? Adjust the protein, carb and fat percentages exactly to your liking.
Daily calories plus exact grams of protein, carbs and fat, laid out clearly and ready to use.
No sign-up, no waiting — fill it in and see your result straight away.
Sex, age, height, weight and activity level — the basis for an accurate calculation.
Lose weight, maintain or build muscle, and how fast you want to get there.
Daily calories and exact grams of protein, carbs and fat, ready to use.
A calculator designed to give you an accurate result in under a minute.
It takes less than a minute. No sign-up, no waiting — just your daily protein, carbs and fat.
Open the calculator for free No sign-up · Free · Instant result