FREE MACRO CALCULATOR

Your goals.
Your daily starting point.

Get an estimate of your daily calories, protein, carbohydrates and fat. Enter your details and we'll email your results.

Your details

For healthy adults aged 18–80. An estimate, not a personalised diet plan.

Age (years)Weight (kg)Height (cm)Sex used by the equationYour activity levelYour goal

I'm aged 18–80 and this is suitable for me: I'm not pregnant or breastfeeding, managing an eating disorder, or following a medically prescribed diet.

Where should we send your results?

Email address

Your email is required to receive results. Dean will keep your address as a calculator contact. Your age, weight and height are not saved in the contact database.

Send me training tips and coaching offers from Dean Hurst Coaching. I can unsubscribe at any time. Optional. Confirm using the link in your email.

By requesting results, you ask us to calculate your estimate and send it by email. Read how we use your information.

WHAT'S IN YOUR EMAIL

Four clear targets.
One starting point.

EnergyDaily calories · kcal

ProteinSupport your training · grams

CarbohydratesFuel your activity · grams

FatPart of a balanced intake · grams

Use your results as a starting estimate. Review your average progress, energy and training after 2–3 weeks and adjust with appropriate guidance.

How we calculate your estimate

The Mifflin–St Jeor equation estimates resting calories. Activity is estimated using your selected multiplier. Fat loss uses a 15% reduction, maintenance uses estimated maintenance, and muscle gain uses a 10% increase.

Protein uses 1.8 g/kg, fat around 30% of calories, and carbohydrates use the remaining energy. These are starting assumptions rather than measured requirements.

No results below 1,500 kcal/day, or fat-loss estimate at BMI below 18.5. These limits do not establish suitability for every person.

Read the calorie equation research ↗

For children, pregnancy, breastfeeding, eating disorders, medical diets or needs outside these ranges, ask a qualified dietitian or clinician for individual guidance.

Your goals.Your daily starting point.

Your details

Where should we send your results?

Your goals.
Your daily starting point.