How much should you eat?
This calorie and macronutrient calculator uses the Mifflin St. Jeor equation and well-established nutritional recommendations to tell you exactly how many calories, and grams of protein, carbs, and fats, you should eat each day to reach your goals.
Use a macro tracking app like LifeSum, MyFitnessPal, or Cronometer to track your intake and make sure you're hitting your targets.
Metric
Imperial
How often do you exercise? (Hard enough to break a sweat for at least 20mins.)
Are you trying to maintain, lose, or gain weight? (And how fast?)
How much protein do you want to eat each day? (If you struggle to eat a lot of protein, consider using the lower protein target.)
How do you want to split your remaining calories between carbs and fats?