Free Tool by Tarek Elkhayat

Macros & Calories Calculator

Answer 7 quick questions. I'll calculate your exact daily targets and send them straight to your inbox.

Btw, I wrote the calculation behind this calculator myself, in Python :) So it is not a generic one. I use the same calculation for myself and for my clients.

Step 1 of 7
What is your gender?
This affects how we calculate your baseline metabolism.
Male
Female
Step 2 of 7
Weight and height
Both are needed for the Mifflin-St. Jeor formula, the most accurate way to calculate your baseline metabolism.
Weight
kg
Height
cm
Please enter valid values: weight 30-250 kg, height 100-250 cm.
Step 3 of 7
How old are you?
Age affects your metabolic rate, it decreases slightly each decade.
yrs
Please enter a valid age between 14 and 90.
Step 4 of 7
What is your body fat percentage?
Use the reference image below to estimate. A rough number is enough, don't overthink it.
%
Please enter a valid body fat percentage.
Step 5 of 7
What is your activity multiplier?
Use the reference table below to find your number. Enter a value between 1.2 and 2.2.
Activity multiplier reference table
×
Please enter a value between 1.2 and 2.2.
Step 6 of 7
What is your goal?
Based on your body fat, pick the phase that makes the most sense for you right now.
Almost done
One last step
Drop your name and email to see your results.
Please enter a valid email address.
I'll email you these numbers plus a short follow-up on what to do when they stop working. No spam, unsubscribe any time.
✓

Your numbers are on their way

I've just emailed your daily calories and macros to .

It usually lands within a minute. If you don't see it, check your spam or promotions folder and drag it to your inbox so the next one arrives properly.

What's in the email

  • Your daily calorie target and macros

Bring your numbers to Fitness 101

This number is a starting point. As your weight changes it changes too, and that's usually where people get stuck. In my community you post a check-in every week and I tell you when to adjust it.

There's a live call with me every Wednesday, so join before the next one and bring me your question.

Join Fitness 101 →
Built by Tarek Elkhayat · Free tool, no strings attached