Free calculator
Estimate your calories and macros.
Enter your data, activity level and goal to calculate a daily reference for energy and macronutrients.
Your calculation
Data for the estimate
Fill in the options below and calculate your reference. The result does not replace individual guidance.
Fill in age, weight and height to get the estimate.
Daily baseline estimate; individual needs may vary.
Method
A reference based on your data.
How macros are calculated
We use the Mifflin-St Jeor formula to estimate basal expenditure (BMR), multiply it by your activity level (TDEE) and adjust for your goal. Protein starts at 2 g/kg, fat at 25% of calories, and carbohydrate fills in the rest.
This calculation is a general estimate. Individual needs depend on context and professional guidance.
Frequently asked questions
About macros
Calculation and distribution
How do I calculate my macros?
First you estimate energy expenditure (BMR from the Mifflin-St Jeor formula x activity factor = TDEE). Then you adjust for your goal (a deficit to lose weight, a surplus to gain) and split it across protein, carbohydrate and fat.
How much protein per day?
For people who train, the common range is 1.6 to 2.2 g per kg of body weight. This calculator uses 2 g/kg as a starting point.
Do macros change with training?
They should. In Darwin, your daily macros adjust to your workout (type, duration, intensity) - more carbs on an intense day, for example. This calculator gives you the daily baseline.
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