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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.

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.

Now the useful part

A number is only useful if you track against it.

The calculator gives you a target. Tracking is how you find out whether you are actually hitting it, and almost everyone is surprised by the gap between what they think they eat and what they do. You do not have to track forever. Two weeks of honest logging teaches you portion sizes and where your calories and protein really come from, and after that most people can eyeball it. Here is how to start.

✦Weigh, do not guess, at first — a small kitchen scale is the single biggest accuracy upgrade. Eyeballing portions is where most tracking quietly falls apart, and a scale is a fifteen-dollar fix you retire once your eye is trained.
✦Log before you eat, not after — it takes the same thirty seconds and it still lets you adjust the plate. Logged after the fact, it is just record-keeping.
✦Protein is the number that matters most — it is the one people miss by the widest margin. If you track one thing well, track that.
✦Consistency beats precision — a roughly-right log every day teaches you more than a perfect log twice a week. Aim to capture the pattern, not every gram.
The tools

Apps that do the counting for you.

The standard

MyFitnessPal

The largest food database and a barcode scanner, so almost anything you eat is already in it. The free tier tracks calories and a basic macro split, which is all this calculator asks of it. Free tier, paid upgrade optional.

Point and log

Foodvisor

Point your phone at the plate and it estimates the meal, which lowers the effort on the days you would otherwise skip logging. Handy for restaurant food with no barcode. Free tier, paid upgrade optional.

Most detail

Cronometer

The most accurate database and it tracks micronutrients too, not just the big three. The choice if you want to see vitamins and minerals alongside your macros. Free tier, paid upgrade optional.

On your iPhone, hold on a moment. Apple is building nutrition tracking directly into the Health app. Reporting in early 2026 pointed to native food logging arriving in an iOS 26.4 update, letting you log meals and macros without a separate app, with camera-based portion estimates said to be in testing. Check whether your Health app already has it before you download anything, and if you use an Apple Watch, the built-in version will sync your food and activity in one place.

We have no affiliation with any app named here and earn nothing if you use them. These are the tools people find most useful, listed so the number above does not go to waste.

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.

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.
Go further

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

Collagen, skin, and lean tissue all come from what you eat. Our side of it is plasma and light, working with the same biology rather than against it, with no needles and nothing injected. If the food side is handled and you want to take it further, start here.

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