Free tool · No email required

Calorie and macro calculator.

Your body burns a specific number of calories a day, and that number is calculable. This runs the Mifflin-St Jeor equation, the most validated formula in the nutrition literature, then splits the result into protein, carbohydrate, and fat. Metric or imperial. Nothing is stored, nothing is emailed.

Sex at birth

Age

Height

Weight (lb)

Activity

Goal

The equation was validated on sex at birth, which is why it is asked. Everything else here is yours to define.

Your daily target

0 CAL

0gProtein

0gCarbohydrate

0gFat

At rest, your body uses 0 cal

With your activity, 0 cal

Water, about 0

awakened SKIN + BODY

General wellness information, not nutrition counseling, medical advice, or a treatment plan. These are estimates from a population equation and individual needs vary widely. Speak with a qualified professional before making significant changes, and this tool is not intended for anyone under 18, pregnant, nursing, or managing a medical condition.

How it works

The math behind the number.

✦Resting burn — the Mifflin-St Jeor equation estimates what your body uses at complete rest, from your height, weight, age, and sex at birth. It has been the reference standard since 1990 and outperforms older formulas in validation studies.

✦Daily burn — your resting number multiplied by an activity factor, from 1.2 for mostly seated days up to 1.9 for hard training or physical work.

✦Your goal — reducing gradually applies a 15 percent adjustment, not the 25 percent some calculators use. Slower is better held, and better tolerated.

✦The split — protein is set by body weight rather than by percentage: 1.8 grams per kilogram to maintain, and 2.0 when you are reducing or building, since protein needs rise in both. Fat sits at roughly a quarter of calories and carbohydrate fills the rest. No macro is driven to zero.

✦Floors — this tool will not return a target below 1,200 calories, or below 1,500 for men. Below those numbers it becomes difficult to meet basic nutrient needs, so the calculator holds the line rather than following the math down.

Worth knowing

Protein is what your body builds with.

Collagen is a protein, and your body assembles it from the amino acids you eat. That is basic biochemistry rather than a claim about any treatment, and it is the reason the protein number here is set deliberately rather than left as an afterthought. Skin, hair, nails, and the tissue underneath all draw on the same supply.

Next step

Then choose a way to track.

A target is only useful once you can hold it up against real life. Most people are surprised by two things when they first log a few days: how little protein they were actually getting, and where their calories were quietly coming from.

✦What you are already eating — before changing anything. A few honest days of logging tells you more than any plan written in advance.

✦Whether you are hitting protein — this is the number most people miss, and the one that matters most for what your body builds with.

✦How your meals split — across the three macros, meal by meal, rather than as one lump at the end of the day.

✦Where a small change would do the most — usually one meal, not the whole day.

You do not need to track forever. A week or two is normally enough to see your own patterns, and most people stop once they can read a plate by eye. If tracking ever starts to feel like something you cannot put down, that is the point to stop and talk to a professional rather than push harder.

Tools

Apps that do the counting for you.

Any of these will do the job. The difference is mostly how much effort logging takes and how deep the data goes. All three have a free tier, though what sits inside it changes from time to time.

Most accurate

Cronometer

The cleanest database of the three, built on verified nutrient data rather than user submissions. Tracks vitamins and minerals alongside the macros. The choice if you want the numbers to actually be right.

Biggest database

MyFitnessPal

The largest food library anywhere, which makes it the easiest for restaurant meals and packaged food. Entries are user-submitted, so the odd one is wrong. Best if you eat out often.

Least effort

Foodvisor

Photograph the plate and it estimates what is on it. Less precise than logging by hand, and precise enough to show you the pattern. Best if you know you will not stick with typing.

On an iPhone, check the Health app before you download anything. Apple shipped sleep updates there in iOS 26.4 this spring, and reporting since points to native food and macro logging arriving in iOS 27, with nutrition labels readable through the camera. If you wear an Apple Watch, the built-in version will keep food and activity in one place.

Questions

Before you ask.

How accurate is this?

Mifflin-St Jeor lands within 10 percent of measured resting metabolic rate for most people, which makes it the best predictive equation available without a lab. It is still a population estimate. Treat the number as a starting point, then adjust based on what your own body does over two to three weeks.

Why does it ask for sex at birth?

The equation was built and validated on that variable, and using it is what keeps the estimate accurate. It is the only place on this page where it matters.

Why is my protein different from other calculators?

Most calculators split macros by percentage, commonly 30 percent protein, 40 carbohydrate, 30 fat. That is a meal-plan template rather than a physiological calculation, and it has a flaw: it ties your protein to how much you eat instead of how much of you there is. Two people at the same body weight would get very different protein targets simply because one eats more. This calculator sets protein per kilogram of body weight, which is how the sports nutrition and clinical literature express it. Your calorie and fat numbers should land close to any other Mifflin-St Jeor calculator. Protein and carbohydrate are where the methods part ways.

Why not a bigger deficit?

Steep deficits are harder to sustain, harder to meet nutrient needs on, and more often regained. A 15 percent adjustment is slower on paper and more durable in practice.

Do you sell meal plans or supplements?

No. This is a free tool with nothing attached to it. We are a regenerative aesthetics studio in North Miami Beach, and if you ever want to talk about skin or body treatments, the door is open.

Is anything saved?

Nothing. The calculation happens in your browser and never leaves it. There is no email field on this page for exactly that reason.

Calorie and macro calculator.

The math behind the number.

Protein is what your body builds with.

Then choose a way to track.

Apps that do the counting for you.

Cronometer

MyFitnessPal

Foodvisor

Before you ask.

Diet builds it from within. We work from the outside.

Body contouring

Skin tightening

Scars and smoothing