Calorie and macro calculator,
with the maths in plain sight.
Most calculators give you a number and that’s it. This one shows you where it comes from, step by step, using the same formula as the MacroDash app. If it doesn’t add up for you, you can see exactly why.
About you
- Fat
- 60 g
- Carbs
- 151 g
- Protein
- 150 g
Maintenance: 2,293 kcal
Where this number comes from
- Basal metabolic rate (Mifflin-St Jeor)
10 × 75 + 6.25 × 175 − 5 × 30 + 51,699 kcal - Daily expenditure (BMR × activity)
1,699 × (1.15 + 0.2)2,293 kcal - Adjustment for your pace
-0.5 × 7,700 ÷ 7 · 1 kg of fat ≈ 7,700 kcal, spread over 7 days−550 kcal - Protein
75 kg × 2 g/kg150 g - Fat
25% × 1,743 ÷ 9 · raised to the 0.8 g per kg minimum60 g - Carbohydrate (what’s left)
(1,743 − 150×4 − 60×9) ÷ 4151 g
This is exactly the maths the app uses to set your target. On Pro, the day’s expenditure also adjusts to your real steps and workouts.
What’s behind each step
What is basal metabolic rate, and why Mifflin-St Jeor?
It’s what you burn at complete rest: breathing, keeping warm, keeping your heart beating. Of the formulas out there, Mifflin-St Jeor is the most accurate for the general population and the one most nutrition guidelines recommend. It only needs weight, height, age and sex.
Why does it split work and training?
Because they are different things. Everyday movement (NEAT) matters a lot and is almost always underestimated: a waiter burns more than an office worker who trains three days a week. So the multiplier has two parts: your occupation (1.15 to 1.45) plus an extra for training (0 to 0.40).
How big a deficit is reasonable?
A kilo of fat is about 7,700 kcal. Losing 0.5 kg a week means about 550 kcal less per day. You can go faster, but it’s harder to sustain and you lose more muscle. For safety, the figure never drops below 1,500 kcal for men or 1,200 for women.
Why is protein per kilo and not a percentage?
Because what you need depends on your body mass, not on how much you eat. In a deficit it goes up to 2 g/kg to protect muscle; when bulking, 1.8; at maintenance, 1.6. Fat is set at 25% of calories, with a 0.8 g/kg minimum, and the rest is carbohydrate.
Is it exact?
It’s a well-made estimate, not the truth. Your real expenditure shows up after 2-3 weeks: if your weight doesn’t move as expected, adjust by 100-200 kcal. That’s what logging is for: correcting with your own data, not the average.