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Macro calculator: your calories, protein, fat and carbs

Most people training hard are guessing. Fill in six fields and you will see the number of calories your body needs today, then the exact protein, fat and carbohydrate split that turns those calories into muscle rather than just weight. Free, and worked out from published equations rather than a marketing formula. Checked by Chris Mann Dip.IOPN, sports nutritionist and personal trainer.

Your details

To build muscle

2978 calories a day

You need around 2678 calories to stay where you are, so this is a deliberate adjustment on top of that.

Unlock your protein, fat and carbs

Calories alone will not build muscle. Enter your email to see the full daily breakdown and how to split it across your meals.

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Calories use the Mifflin-St Jeor equation with a standard activity multiplier. Protein is set from bodyweight in the 2.0 to 2.2g per kilogram range used for resistance training, fat is kept at or above roughly a quarter of calories, and carbohydrate fills the rest. General information for healthy adults aged 18 and over, not medical advice.

Where these numbers come from

Your maintenance figure uses the Mifflin-St Jeor equation, which estimates the energy your body uses at rest from your height, weight, age and sex, then multiplies it by how active your week is. Building muscle needs a small surplus on top; losing fat while holding on to muscle needs a modest deficit and a higher protein intake. Estimates like this are usually within a few hundred calories, so treat the figure as a starting point and adjust it against your weekly weight trend rather than a single morning on the scales.

What to do with them

Hitting a protein target every day is the part most beginners find hardest, so anchor each meal around a protein source first and fill in the rest afterwards. If you would rather not track this by hand, Bodywise builds a meal plan and a training plan around these exact targets, logs them for you and adjusts them each week as your weight moves.

Want more of the reasoning first? Read how much protein you need to build muscle and how big your calorie surplus should be.