Macro calculator

We estimate your resting energy use with the Mifflin–St Jeor equation, multiply it by an activity factor to get maintenance, then add a surplus (bulking) or subtract a deficit (fat loss). It’s an estimate: track your weight for 2–3 weeks and adjust by 100–200 kcal if needed.

The calculator uses 1.8 g per kg of bodyweight for maintaining or bulking and 2.2 g/kg when cutting, within the 1.6–2.2 g/kg range commonly recommended for people who train hard.

For each day it tests every combination of that day’s meals on our menu and picks the set closest to your calorie budget without falling short on protein. With 2–3 meals a day it leaves room for snacks; with 4 meals it aims for your full target.

No. It’s a general estimate for healthy adults. If you’re pregnant, have a medical condition or a history of disordered eating, speak to a doctor or dietitian first.