Macro Calculator
Use this calculator to estimate your daily calorie target and how to split it across protein, carbohydrates and fat. Enter your details, pick a goal, and you will get numbers you can actually work with.
Find your daily protein, carbs, and fat targets.
Enter your body fat percentage and we will calculate from your lean mass instead of your total weight, which is more accurate. Leave it blank to skip.
How this calculator works
Your calorie target starts with the Mifflin St Jeor equation, which estimates the energy your body uses at rest based on your height, weight, age and biological sex. That number is multiplied by an activity factor, then adjusted up or down depending on whether you are trying to lose fat, maintain, or build muscle.
Protein is set relative to your bodyweight, because protein is the macro that protects lean mass while you are in a deficit. Fat is set to support hormone production. Carbohydrates make up the remainder of your calories.
Common questions
Are these numbers exact?
No. Every equation of this kind is an estimate built on population averages. Two people with identical height, weight and age can have meaningfully different energy needs. Treat the output as a starting point, then adjust based on what actually happens over a few weeks.
Why is protein so high?
Because most people undereat it, and it is the macro that matters most when the goal is changing body composition rather than just body weight. If you want a fuller explanation, we wrote about it in getting 100 grams of protein a day.
What is the InBody field for?
It is optional, and you can ignore it entirely. If you know your body fat percentage from an InBody scan, entering it lets the calculator work from your lean mass instead of your total weight. That matters because muscle is what actually drives your energy needs, and protein targets should be built around the tissue you are trying to protect. With that number the calculator switches to the Katch McArdle equation, which is more accurate than estimating from height and weight alone. Every Yoo Direct Health patient gets an InBody scan twice a year.
I am on a GLP-1. Does this still apply?
The calorie math still applies, but appetite suppression makes hitting a protein target much harder, and losing lean mass is a real risk. This is a conversation to have with a provider rather than something to work out alone.
What if I have questions about my results?
You are welcome to bring them to us. Nutrition is one piece of a much larger picture, and what our team focuses on is the underlying drivers, your hormones, your metabolic markers and your body composition, as part of our longevity medicine work. If you want to talk it through, request an appointment.