Calorie & macro calculator
Daily calories for your goal and pace, plus protein, carbs, fat, water and weeks to your target weight — free, instant, nothing stored.
Estimates from standard population formulas — not medical advice. Talk to a doctor or dietitian before changing your diet, especially if you are pregnant, under 18, or have a medical condition.
Turn these numbers into meals — and scan what you eat
The app builds a day of meals to these calories and macros from foods you tick, and its AI camera reads calories and macros off your plate at three portion sizes.
Just want BMI and maintenance calories? BMI calculator →
How the numbers are calculated
Daily calories Start from your maintenance calories (TDEE — Mifflin-St Jeor BMR × activity). Lose fat subtracts the deficit for your pace (1 kg of fat ≈ 7,700 kcal, so 0.5 kg/week ≈ 550 kcal/day) with a safety floor of 1,500 kcal for men and 1,200 for women. Lean down is a gentle −250. Build muscle adds +300. Maintain is TDEE.
Macros Calories are split by goal — lose 40/30/30, lean 35/40/25, maintain 30/40/30, build 30/45/25 (protein/carbs/fat) — and protein is never allowed below 1.6 g per kg of body weight, the level research supports for keeping or building muscle in a deficit. Protein and carbs are 4 kcal per gram, fat 9.
Water A simple 35 ml per kilogram baseline; add more in heat or after training.
Time to target The difference between current and target weight divided by your weekly pace. Real progress is never a straight line — expect plateaus.
Is my data stored? No. Everything is calculated in your browser; nothing you type is sent to us or to any advertiser.