Calorie & Macro Calculators
Work out how much energy your body needs, how to split it into protein, carbs and fat, and how much you burn through exercise and everyday steps.
How to use these calculators
Every eating plan starts with energy balance. The BMR calculator shows what your body burns at rest, and the TDEE calculator adds your daily activity to give your maintenance calories. The calorie calculator then sets a target for losing, maintaining or gaining weight. Families can use the calorie calculator for kids to understand children’s needs at each age.
Calories are only half the story. The macro calculator splits your target into protein, carbohydrate and fat; the protein calculator and carb calculator go deeper for specific goals such as keeping muscle, managing blood sugar or eating lower-carb. On the other side of the equation, the calories burned and steps to calories calculators estimate what your activity uses, and the recipe nutrition calculator works out the calories and macros in your home-cooked meals.
Frequently asked questions
Where should I start?
Start with the calorie calculator for a daily target, then use the macro calculator to plan protein, carbs and fat.
Should I eat back calories from exercise?
Usually not. Your activity level is already included in your calorie target, and exercise calories are often overestimated.
How accurate are calorie calculators?
They are typically within 10–15% for most adults. Track your weight for 2–3 weeks and adjust by 100–200 kcal if needed.
More health calculators
Turn your numbers into a real plan
Dr. Rida Saeed builds personalised, culturally familiar meal plans around your results, health history and routine — fully online.
Chat on WhatsAppSee custom diet plansMedical disclaimer: These calculators give general estimates for education only and are not a diagnosis or a substitute for advice from your doctor or a registered dietitian. Read our full medical disclaimer.