The best online calorie and macro calculator
Start losing fat and building muscle from day one by knowing exactly how many calories you should be eating
Losing fat, building muscle, and feeling comfortable in your own skin isn’t the complicated dark art you’ve been led to believe. Let me explain...
Hey, I made this awesome calorie and macro calculator to solve your biggest headache, and it might ruffle a few feathers.
Because some coaches like to hide their "secrets" of how this is done.
After all, if they showed how to do it for yourself, why the hell would you pay them? It’s self-preservation.
It makes business sense.
Call me a shit businessman, but I don’t see things the same way.
Because calories and macros are step one of a marathon. And I want you to get off to the best possible start.
So think of me as the magician who sticks two fingers up to the magic circle and shows you how they saw a lady in half!
Scroll down now, fill in your info and discover exactly how many calories you need to build that awesome AF body you dream of. It's time to kickstart your journey to a leaner, healthier life, for good.
Hey, I'm Simon Mitchell. Through my articles, podcasts, and online coaching programme, I help people build leaner, healthier, stronger bodies, for good.
THE CALORIE AND MACRO CALCULATOR
YOUR CALORIES EXPLAINED
BMR (Basal Metabolic Rate): This is the number of calories your body burns if you did nothing all day. Think of BMR as your 'Couch Potato Calories'. If you sat on your butt all day and watched Netflix, you'd still burn calories. This is your BMR.
TDEE (Total Daily Energy Expenditure): Take your BMR and factor in how active you are during the day, including all your training and this is how many calories you burn on average each day. These are your maintenance calories. Eat this amount and you'll neither lose nor gain weight.
Calorie Deficit / Surplus %: To lose weight/body fat you need to be in a calorie deficit, ie eating less than your TDEE. So use the negative percentages to do this. If your goal is to build muscle, a small surplus is optimal (though not always necessary). Therefore, select positive percentages to create an energy surplus.
Target Calories: Using all the information you've entered, this is the amount of calories you need to consume to achieve your goal.
I don't count my steps. What do I do?
Well, you really should. It's not that hard. Most smartphones have an app that will give you a rough idea.
Failing that, follow these rules:
<8k = Sedentary Lifestyle
8-10k = Lightly Active
10-15k = Moderately Active
15k+ = Very Active
These are rough indicators of your lifestyle (excluding all exercise). So if you work in an office all day, then you're likely to be sedentary.
How accurate is the calorie target?
I’ve used evidence-based calculations to create the calculator, so they’re as accurate as you’ll find. However, there is always a degree of personalisation required. Monitor your weight on a daily basis for 2-3 weeks. If your weight moves in the right direction, then you don’t need to make any adjustment. If the scales aren’t moving, then increase or decrease calories accordingly. But make sure you’re 100% sure you’re adhering to the number first. Because, EVERYBODY lies about how much they eat (including me).
Does step count include exercise?
No. Your step count estimate needs to EXCLUDE ALL EXERCISE.
So, don't include any running, gym workouts, and any other planned exercise.
The step count is a reflection of your overall lifestyle.
Should I go below BMR?
It’s not necessarily a bad thing to diet below BMR. However, for most people this will probably be a difficult target to stick to on a regular basis. For some people, especially women, chronic dieting on very low calories can lead to health implications. Therefore, broad recommendations are to be less aggressive with your deficit.
What deficit/surplus should I choose?
This is entirely up to you. A more aggressive calorie deficit is fine, but bear in mind it might be challenging to stick to a very low calorie target. You may find hunger and cravings increase, which may cause frequent bouts of over-eating. Typically, 10-25% will work well for most people, so start here and adjust accordingly.
In terms of a surplus, the sad truth is, you only need a very small increase in calories to build muscle. Start with a 5% surplus and measure progress. 0.5-1kg of total body weight gain per month is a rough target to aim for. If progress is slower, increase calories. If it’s too fast, decrease.
How often should I recalculate?
It depends. Although, if you’re making progress, then there’s no need to change anything. If things start to slow down, come back and redo your calculations and see if your target calories have changed. Best bookmark this page, right?
YOUR MACROS EXPLAINED
PROTEIN: Protein helps you build muscle #gains. And it minimises hunger by keeping you feeling fuller for longer.
FAT: Fat doesn’t make you fat. In fact, it’s essential for health, so don't avoid it.
CARBS: Carbs aren’t essential, but they are the body’s preferred source of energy and a good source of fibre. So have them if you want.
How much protein do I need?
If you lift weights, aim for 1.8-2.7g/kg. If you're only interested in losing weight, you can go as low as 1.2g/kg.
Also, if you have a lot of body fat to lose, your protein intake might feel quite high. In this case, aim for a slightly lower target.
How much fat do I need for Keto?
So you're a carb hater? Ok. Just use the slider to adjust the % of calories apportioned to fat, so that your grams of carbs are <50-100g.
Will protein damage my kidneys?
Nope. There's zero evidence to suggest a high protein diet would affect a healthy person in this way. However, if you have an existing kidney issue, it's always a good idea to consult your doctor first.
How do I calculate carbs?
The calculator will automatically calculate your carbs based on the Protein and Fat numbers you selected. If you want more, or less carbs, simply adjust protein and fat accordingly.
How much fat do I need?
20% of total calories is a good minimum to aim for. But you can go much higher if that’s your preference. As long as you stick to your Target Calories, you’ll still achieve your goal.
If fat is too low, this may have a negative impact of health and hormone production.
Are macros even that important?
For the average person, no. Focus on calories and protein and you'll get great results. Do what you want with carbs and fat to suit your food preferences.
* Specific results mentioned on this website should be considered extraordinary and there are no “typical” results. As individuals differ, then results will differ.