Free calculator
Calorie calculator
Calculate your daily calorie needs, macros and water goal. With the same formulas the Macrova app uses.
How we calculate
Macrova uses established formulas and reference values. All results are estimates, because real needs vary from person to person.
1. Resting energy
The energy your body needs at rest. We use the Mifflin-St Jeor equation, the most accurate common equation for adults according to a systematic review.
Women: 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161
Not specified: the average, i.e. … − 78
If you know your body fat, we use lean body mass instead: 370 + 21.6 × lean mass (kg) (Katch-McArdle).
2. Activity
Resting energy is multiplied by the PAL (physical activity level). The values come from the DGE and FAO/WHO/UNU.
| Daily life | PAL |
|---|---|
| Mostly sitting | 1.4 |
| Partly standing | 1.6 |
| Active daily life | 1.8 |
| Physically demanding | 2.0 |
Regular workouts raise the value: +0.15 for 2–3 sessions per week, +0.3 from 4 sessions (DGE). At most 2.4.
3. Your goal
| Goal | Slow | Moderate | Fast |
|---|---|---|---|
| Lose weight | −300 kcal | −600 kcal | −900 kcal |
| Gain weight | +10 % | +15 % | +20 % |
| Build muscle | +5 % | +10 % | +15 % |
When losing weight, the deficit is capped at 25 % of your need, and we never go below 1,200 kcal (women), 1,500 kcal (men) or 1,350 kcal (not specified). Less only under medical supervision. The result is rounded to 10 kcal.
4. Macros
Protein per kg of body weight: 1.6 g when losing or gaining weight, 1.8 g when building muscle, 1.2 g otherwise. From a BMI of 25 we use the weight at BMI 25, because protein needs follow muscle mass. At most 35 % of energy.
Fat: 30 % of energy (25 % when gaining weight or building muscle). Carbs: the rest, at least 130 g per day.
5. Water & forecast
Water goal according to EFSA: 2.0 l for women, 2.5 l for men (food and drinks combined). For the forecast we simulate week by week with about 7,700 kcal per kilogram and adjust the calorie goal to your new weight along the way.
Sources
- Mifflin MD, St Jeor ST et al. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr 1990;51:241–247. doi.org/10.1093/ajcn/51.2.241
- Frankenfield D, Roth-Yousey L, Compher C. Comparison of predictive equations for resting metabolic rate in healthy nonobese and obese adults: a systematic review. J Am Diet Assoc 2005;105:775–789. doi.org/10.1016/j.jada.2005.02.005
- German Nutrition Society (DGE): reference values for energy intake (PAL values). FAO/WHO/UNU: Human energy requirements, 2004.
- NICE / NHS: guidance on losing weight with a deficit of about 600 kcal per day (0.5–1 kg per week). Harvard Health Publishing: minimum intake without medical supervision.
- Iraki J, Fitschen P, Espinar S, Helms E. Nutrition recommendations for bodybuilders in the off-season. Sports 2019;7:154. doi.org/10.3390/sports7070154
- Leidy HJ et al. The role of protein in weight loss and maintenance. Am J Clin Nutr 2015;101:1320S–1329S. doi.org/10.3945/ajcn.114.084038
- Morton RW et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength. Br J Sports Med 2018;52:376–384. doi.org/10.1136/bjsports-2017-097608
- Jäger R et al. International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr 2017;14:20. doi.org/10.1186/s12970-017-0177-8
- Institute of Medicine: Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids, 2005 (at least 130 g carbohydrates). doi.org/10.17226/10490
- EFSA Panel on Dietetic Products, Nutrition and Allergies: Scientific Opinion on Dietary reference values for water. EFSA Journal 2010;8(3):1459. doi.org/10.2903/j.efsa.2010.1459
All calculations are estimates and do not replace medical or nutritional advice. Different rules apply to illness, pregnancy and breastfeeding, eating disorders, children and teenagers. In these cases, please talk to a professional.
Frequently asked questions about calorie needs
How many calories do I need per day?
It depends on age, height, weight, sex and activity. Many adults need roughly 1,800 to 3,000 kcal. The calculator above estimates your personal need.
What is resting energy (BMR)?
The energy your body needs at complete rest for breathing, heart, brain and metabolism. It is usually the largest part of your daily need.
What does PAL mean?
The physical activity level describes how active your daily life is. Total need = resting energy × PAL. For an office job it is usually 1.4 to 1.5.
How much protein do I need?
Adults need at least 0.8 g per kg of body weight. When losing weight or building muscle, 1.6 to 2.0 g per kg help to keep or build muscle.
How fast can I lose weight in a healthy way?
A common guideline is about 0.5 to 1 kg per week. That equals a deficit of roughly 500 to 750 kcal per day. Faster is rarely sustainable.