Macro & Calorie Calculator

Stop guessing. Get your exact calorie target, macro split, and daily fluid needs — all backed by the Mifflin-St Jeor equation. Free, no signup.

The calorie calculator that shows its work.

Most calorie and macro calculator apps give you a number. This one shows you exactly how it got there — every formula, every multiplier, every step. No black box. No account required.

CALORIE CALCULATOR Enter your age, sex, weight, height, activity level, and goal. Your daily calorie target is calculated using the Mifflin-St Jeor equation — the most accurate BMR formula for the general population — then adjusted for activity (TDEE) and your goal (fat loss, maintenance, or muscle gain). Safety floors are applied automatically.

MACRO CALCULATOR Get a recommended protein, carb, and fat split based on your goal and BMI — or drag the sliders to set a fully custom macro split. Grams and kcal update instantly. Your macro percentages always total 100%.

BMI CALCULATOR Your BMI isn't just a number here — it actively adjusts your calorie deficit tier and macro recommendations. Larger deficits are applied at higher BMI ranges where they're appropriate and safe.

FLUID NEEDS CALCULATOR Your daily water target is calculated from your effective body weight, activity level, BMI, and age — not a generic "8 glasses a day." See exactly why your number is what it is.

SHOW THE MATH Every screen has a "Show the math" toggle. Tap it to see the full equation with your actual numbers plugged in. Understand what you're being told. Share your results with one tap.

WHAT MAKES THIS DIFFERENT

Mifflin-St Jeor equation, not the outdated Harris-Benedict Fluid needs adjusted for BMI and age, not a flat rate Macros that account for your body composition No food logging, no ads, no account Built for people who want to understand the numbers, not just follow them

WHO IT'S FOR Whether you're tracking macros for fat loss, calculating TDEE before a bulk, checking your BMR, or just figuring out how much water to drink — this is the calculator that treats you like an adult. Simple. Transparent. Evidence-based.

MACRO CALCULATOR PRO (OPTIONAL) Everything above is free, including up to 4 saved profiles. Macro Calculator Pro adds unlimited saved profiles and supports a small, independent, ad-free app. It is a monthly or yearly auto-renewable subscription: payment is charged to your Apple ID at purchase, and it renews automatically unless cancelled at least 24 hours before the end of the current period. Manage or cancel anytime in your Apple ID account settings. Privacy Policy: https://calicoach.pages.dev/macrocalculator-privacy Terms of Use (EULA): https://www.apple.com/legal/internet-services/itunes/dev/stdeula/

This app provides general nutrition education and estimates only. It is not medical advice and does not replace a licensed healthcare provider or registered dietitian.