Free tool
Calorie & macro calculator.
Your daily energy and a protein, carb and fat split for your goal — a starting point, not a verdict.
Goal
Daily target
2,770kcal
Maintenance 2,770 kcal · Eat at maintenance
145g
Protein
360g
Carbs
85g
Fat
An estimate from the Mifflin-St Jeor equation, not medical advice. Real progress over two to three weeks tells you more than any formula.
Practical nutrition guidance built around your goal, lifestyle and preferences, designed to be sustainable rather than restrictive.
Apply for coachingEnergy
Resting energy from the Mifflin-St Jeor equation, multiplied by how active you are.
Protein
1.8 g per kg of body weight, 2.0 g when losing fat to hold on to muscle.
Fat & carbs
About a quarter of energy from fat; the rest from carbohydrate to fuel training.