Free BMR and Macro Calculator
Enter your details, choose your goal and see your daily targets.
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How to do it
- 1Choose your settings
Fill in the details or pick the options you need.
- 2See the result
The preview updates right away as you change things.
- 3Download or save it
Save the result to your device. Nothing is sent to or stored on a server.
About this tool
Plan your food. The calculator finds your basal metabolic rate with the Mifflin-St Jeor formula, your daily calories for your activity level and your goal (lose, keep or gain weight), and splits the calories into protein, carbohydrates and fat in grams. It is a guide, not medical advice.
Frequently asked questions
What are macros?
Macros are protein, carbohydrates and fat, the three main sources of calories in food.
Which split should I choose?
Balanced suits most people. Higher protein can help when you are active or losing weight.
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