Calorie And Macro Calculator Free

Your estimated daily calorie requirement is: calories per day.

Your recommended daily macronutrient intake:

  • Protein: grams
  • Carbohydrates: grams
  • Fat: grams


Balancing your daily calorie intake and managing your macronutrients (protein, carbohydrates, and fat) is essential for a healthy and well-rounded diet. This free interactive calculator allows you to estimate your daily calorie requirements and provides recommendations for macronutrient intake based on your weight, activity level, and specific macronutrient ratios.


The calculator uses the Harris-Benedict equation to estimate daily calorie requirements. It also calculates macronutrient intake based on user-specified ratios:

  • Basal Metabolic Rate (BMR): This represents the number of calories your body needs to maintain basic functions at rest. The formula for BMR is 655 + (9.6 * weight in kg).
  • Activity Level: Your activity level is a numerical value ranging from 1 (sedentary) to 5 (very active), indicating your level of physical activity.
  • Protein, Carbohydrate, and Fat Ratios: Users input their desired percentages for macronutrient ratios. Protein, carbohydrates, and fat each contribute a certain number of calories per gram, and these ratios help determine daily intake.

How to Use

Using the calculator is straightforward and involves the following steps:

  1. Enter your weight in kilograms. Use your current weight for accuracy.
  2. Select your activity level from the provided options. The scale ranges from 1 (sedentary) to 5 (very active). Choose the number that best represents your daily activity.
  3. Specify the desired percentage of calories from protein, carbohydrates, and fat.
  4. Click the “Calculate” button.

The calculator will instantly display your estimated daily calorie requirement and recommended daily macronutrient intake based on the provided ratios.


For example, let’s consider an individual who weighs 70 kilograms, has a moderately active lifestyle with an activity level of 3, and desires the following macronutrient ratios:

  • Weight: 70 kg
  • Activity Level: 3 (Moderately Active)
  • Protein Ratio: 25%
  • Carbohydrate Ratio: 50%
  • Fat Ratio: 25%

After clicking “Calculate,” the calculator will estimate the following:

  • Total Calories: Approximately 2,782 calories per day
  • Protein Intake: Approximately 69.55 grams
  • Carbohydrate Intake: Approximately 173.75 grams
  • Fat Intake: Approximately 77.81 grams

These estimates serve as a starting point for creating a personalized dietary plan.


  1. Why is it essential to balance macronutrient intake?
    • Balancing macronutrients ensures you get the right proportions of essential nutrients for overall health.
  2. What is the significance of protein intake in the diet?
    • Protein is crucial for muscle development, repair, and overall body function.
  3. Are there specific macronutrient ratios suitable for everyone?
    • Individual needs vary, and ratios can be adjusted to align with personal goals and preferences.
  4. How does activity level influence calorie requirements?
    • More active individuals generally require more calories to sustain their level of activity.
  5. Why is fat intake important, and what are healthy sources of dietary fat?
    • Fat provides essential fatty acids and supports overall health. Healthy sources include avocados, nuts, and olive oil.
  6. What are the consequences of consuming too much or too little of a specific macronutrient?
    • An imbalance can affect overall health, energy levels, and body composition.
  7. Can this calculator be used for weight loss or muscle gain purposes?
    • Yes, it can be used as a reference for adjusting macronutrient intake based on specific goals.
  8. Are there specific dietary recommendations for athletes or individuals with specific fitness goals?
    • Athletes and individuals with specific goals should consult with nutrition experts for personalized plans.
  9. How can I maintain a balanced diet while using this calculator?
    • Focus on whole foods, variety, and portion control while following the calculated macronutrient ratios.
  10. Is it necessary to track macronutrient intake daily?
    • Tracking macronutrients can help individuals maintain a balanced and healthy diet.


Balancing your daily calorie intake and macronutrient ratios is fundamental to a healthy diet. This free calculator provides estimates for daily calorie requirements and recommended macronutrient intake based on your specific weight, activity level, and desired ratios. Remember that these estimates serve as a starting point, and individual factors can influence your unique dietary needs. For comprehensive dietary guidance and a personalized plan that aligns with your health and fitness goals, consult with a registered dietitian or nutrition expert.

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