How Many Calories and Macros Should You Eat? Use This Calculator to Find Out

Trying to lose fat, build muscle, or just maintain your current weight—but not sure how much to eat? You’re not alone. Most people guess their way through nutrition, and the results show it.

The good news? You can stop guessing. This Daily Calorie & Macronutrient Calculator uses science-backed equations to help you figure out how many calories, protein, carbs, and fats you need each day—based on your body, activity level, and goals.

Whether you’re chasing aesthetics, endurance, strength, or all of the above, this is the first step toward fueling with purpose.

What Are Macros?

Macros (short for macronutrients) are the big three nutrients your body uses for energy and performance:

• Protein (4 cal/g): builds and repairs muscle, supports recovery, and keeps you full
• Carbohydrates (4 cal/g): your body’s main energy source, especially for endurance and strength work
• Fat (9 cal/g): essential for hormones, brain health, and nutrient absorption

Calories = total fuel. Macros = how that fuel is distributed.

How This Calculator Works

This tool is built around the Mifflin-St Jeor Equation, one of the most accurate formulas for estimating your Basal Metabolic Rate (BMR)—aka the number of calories your body burns at rest.

From there, it adjusts for your activity level to estimate your Total Daily Energy Expenditure (TDEE), and finally tweaks your intake based on your goal:

• ⚖️ Maintain: Calories = TDEE
• 🔥 Fat Loss: Calories = TDEE – 500
• 💪 Muscle Gain: Calories = TDEE + 250

Once calories are set, the calculator assigns macro targets based on best practices:

• Protein: ~1g per pound of body weight
• Fat: ~25% of total calories
• Carbs: Fill in the rest

How to Use Your Macros

Once you know your numbers, here’s how to use them:

1. Track your food using an app (like MyFitnessPal, Cronometer, or MacroFactor)
2. Weigh/measure your intake at least occasionally for accuracy
3. Focus on consistency—not perfection. Aim for within 5–10g on each macro daily

Whether your goal is cutting, bulking, or recomposition, dialing in your nutrition will speed up your results and simplify your training.

Should You Eat the Same Macros Every Day?

Not necessarily. Some athletes use carb cycling (higher carbs on hard training days), while others stick to a consistent intake. You can also vary slightly for rest days—but your weekly consistency matters more than your day-to-day perfection.

Want to Simplify It Even More?

Our supplement stacks are designed to fit into your macros, not mess them up. Whether it’s pure creatine, protein-packed recovery, or clean carbs like GlycoFuel, we’ve got options that help you hit your numbers without adding junk.

TL;DR – Don’t Guess. Calculate.

• ✅ This calculator gives you personalized calorie + macro targets
• 📊 Based on your weight, activity level, and fitness goal
• 🥩 Macros broken down into protein, carbs, and fat