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BODY BY KIMO

Free tool

Macro Calculator

Find your daily calories, protein, carbs and fat. Uses the Mifflin-St Jeor equation, the most reliable everyday formula.

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Fill in your details and hit calculate.

How this calculator works

It estimates your resting energy with Mifflin-St Jeor, multiplies by your activity level to get maintenance, then adjusts for your goal: about 20% below maintenance for fat loss, or about 10% above for muscle gain. Protein is set from your body weight, fat at about 27% of calories, and carbs fill the rest.

These are starting numbers. Track your weekly average weight and adjust by 100–150 calories if progress stalls. Read the full guide: How to Calculate Your Macros for Fat Loss.