Macronutrient calculator
Estimate your daily calorie needs and your ideal breakdown of protein, carbohydrates and fat based on your profile (sex, age, weight, height, activity level) and your goal (weight loss, maintenance or muscle gain).
How it works
The tool first calculates your basal metabolic rate (BMR) using the Mifflin-St Jeor formula, the reference most used by nutritionists, then multiplies it by your activity level to estimate your total daily energy expenditure (TDEE). Depending on your goal, calories are then adjusted (reduced for weight loss, increased for muscle gain) and split between protein, carbohydrates and fat.
How is the macronutrient breakdown calculated?
Protein is set according to your goal (2 g/kg of body weight for weight loss to preserve muscle mass, 1.6 to 1.8 g/kg for maintenance or muscle gain). Fat represents 25% of total calories, and carbohydrates fill the rest of the calorie needs. These are general guidelines: a dietitian can refine these proportions based on your sport, your body type or your dietary preferences.
Does this estimate replace professional advice?
No. This calculator provides an informational estimate based on general formulas and does not replace the advice of a doctor, a dietitian or a nutritionist, especially in the case of a medical condition, pregnancy or specific nutritional needs.
The calculation is done entirely in your browser: no health data entered is transmitted to a server.