Free Calories and Macros Calculator

Use our free calories and macros calculator to estimate your daily calorie, protein, carbohydrate, fat and water requirements.

Enter your gender, age, height, weight, activity level and health goal to receive a personalised daily estimate. You can choose whether you want to lose weight, maintain your current weight or gain weight.

The calculator also shows how much of your daily energy comes from protein, carbohydrates and fat as a percentage of your total calorie intake.

Your results may include:

• Daily calorie requirement in kcal

• Daily protein requirement in grams

• Daily carbohydrate requirement in grams

• Daily fat requirement in grams

• Daily water requirement

• Protein percentage

• Carbohydrate percentage

• Fat percentage

The results are estimates for general health and nutrition planning. They should not replace personalised advice from a doctor or registered dietitian.

Important: People who are pregnant, breastfeeding or living with diabetes, kidney disease, liver disease, heart disease or another medical condition should speak with a qualified healthcare professional before making major dietary changes.

Calculate Your Daily Calories and Macros

Enter the following information to calculate your estimated daily nutrition needs.

Select your gender

• Female

• Male

Enter your age

Enter your age in completed years.

Enter your height

Choose your preferred unit:

• Centimetres

• Feet and inches

Enter your weight

Choose your preferred unit:

• Kilograms

• Pounds

• Stones and pounds

Select your activity level

• Sedentary

• Lightly active

• Moderately active

• Very active

• Extremely active

Select your goal

• Lose weight

• Maintain weight

• Gain weight

Select any relevant medical condition

Choose from the conditions supported by the calculator. This information may help the tool provide an appropriate safety message or adjusted estimate.

Select the calculation button

The calculator will display your estimated daily calories, macronutrients and water requirement.

What Is a Calories and Macros Calculator?

A calories and macros calculator is an online nutrition tool that estimates how much energy and how many macronutrients you may need each day.

Calories measure the energy supplied by food and drink. Macronutrients are nutrients required in larger quantities. The three main energy-providing macronutrients are:

• Protein

• Carbohydrates

• Fat

The calculator estimates your total daily energy requirement and divides those calories between protein, carbohydrates and fat.

It may also estimate your daily water intake based on the personal information entered.

The result can help you create a starting point for healthier eating, meal planning, weight management and general nutrition awareness.

How to Use the Calories, Protein, Carbs and Fat Calculator

Using the calculator takes only a few minutes.

1. Select Your Gender

Select female or male. Many calorie-estimation equations use different values according to sex because average body composition and energy requirements may differ.

2. Enter Your Age

Daily energy requirements can change with age. Enter your current age so the calculator can produce a more relevant estimate.

3. Enter Your Height and Weight

Enter your current height and weight using your preferred measurement units.

Accurate measurements will usually provide a more useful estimate.

4. Select Your Activity Level

Choose the activity level that most closely reflects your normal routine.

Do not select a higher activity level based on one unusually active day. Consider your usual work, exercise and daily movement across the week.

5. Choose Your Weight Goal

Select whether your goal is to:

• Lose weight

• Maintain your current weight

• Gain weight

The calorie estimate may be adjusted according to your selected goal.

6. Select a Medical Condition When Relevant

Select any supported medical condition that applies to you.

A calculator cannot provide medical nutrition therapy. The condition selection should be used only to improve general guidance and display appropriate safety information.

7. Review Your Results

Review your total calories, protein, carbohydrates, fat, water and macro percentages together.

Avoid treating one number as a strict daily limit. Nutrition needs naturally vary between people and may also change from day to day.

How Are Daily Calorie Needs Calculated?

Daily calorie needs are generally estimated in two stages.

First, the calculator estimates the energy your body uses for essential functions at rest. This is often called basal metabolic rate or resting metabolic rate.

Your body uses this energy for functions such as:

• Breathing

• Blood circulation

• Brain activity

• Temperature regulation

• Cell repair

• Organ function

The calculator then considers your activity level to estimate your total daily energy expenditure.

Age, sex, height, weight and physical activity can all affect estimated energy needs. The NHS notes that individual calorie requirements vary and depend partly on how physically active a person is.

The result remains an estimate. Fitness trackers, exercise machines and online calculators cannot measure your exact daily energy use.

What Is a Daily Energy Requirement?

Your daily energy requirement is the estimated amount of energy your body needs over a full day.

It includes energy used for:

• Basic body functions

• Digestion

• Walking and daily movement

• Work-related activity

• Exercise

• Recovery

• Maintaining body temperature

Energy from food and drink is commonly measured in kilocalories, written as kcal. In everyday nutrition language, kilocalories are usually called calories.

When energy intake and energy use are similar over time, body weight may remain relatively stable. Consuming less energy than the body uses may support weight loss, while consuming more may support weight gain. However, real changes in body weight are not perfectly predictable because metabolism and activity can change over time. The NIDDK Body Weight Planner uses personalised calorie and activity information to model weight changes rather than relying on a simple fixed rule.

Calories Calculator for Weight Loss

A calories calculator for weight loss estimates how much energy you may consume while creating a calorie deficit.

A calorie deficit means consuming less energy than your body uses over time.

The calculator may subtract calories from your estimated maintenance requirement according to the goal selected. However, a larger deficit is not always better.

Extremely low-calorie diets can be difficult to maintain and may increase the risk of:

• Low energy

• Hunger

• Nutrient deficiencies

• Loss of muscle

• Poor exercise recovery

• Difficulty concentrating

• An unhealthy relationship with food

Healthy weight management normally combines a balanced eating pattern with regular physical activity.

Do not use the calculator to create an extreme diet. Seek professional advice when you have a medical condition, take regular medication or have a history of disordered eating.

Calories Calculator for Weight Gain

A calories calculator for weight gain estimates a daily energy target above your maintenance requirement.

A calorie surplus means consuming more energy than your body uses over time.

People may want to gain weight because of:

• Low body weight

• Increased sports training

• Muscle-building goals

• Recovery from illness

• Reduced appetite

• Unintentional weight loss

Weight gain should not rely only on foods that are high in calories but low in nutritional value.

A balanced weight-gain plan may include:

• Regular meals

• Nutritious snacks

• Protein-rich foods

• Wholegrain carbohydrates

• Unsaturated fats

• Fruit and vegetables

• Suitable strength training

Unexplained weight loss or difficulty gaining weight should be discussed with a healthcare professional.

Daily Protein Requirement

Protein supports the growth, maintenance and repair of body tissues.

Protein is found in foods such as:

• Meat

• Fish

• Eggs

• Milk and dairy products

• Beans

• Lentils

• Chickpeas

• Soya foods

• Nuts

• Seeds

Your daily protein requirement may depend on your body weight, activity level, age, health and goals.

A person performing regular resistance exercise may have different protein needs from a sedentary person. Requirements may also differ during pregnancy, recovery from illness or later life.

EFSA has set a general adult population reference intake of 0.83 grams of protein per kilogram of body weight per day, but individual needs may differ.

People with kidney disease or another condition affecting protein metabolism should not increase protein intake without advice from an appropriate healthcare professional.

Daily Carbohydrate Requirement

Carbohydrates are an important source of energy and are found in:

• Bread

• Rice

• Pasta

• Potatoes

• Oats

• Breakfast cereals

• Fruit

• Beans

• Lentils

• Milk

• Yoghurt

Your daily carbohydrate requirement depends partly on your total calorie intake and selected macronutrient distribution.

Carbohydrate-containing foods can also provide fibre, vitamins and minerals. Wholegrain and higher-fibre choices can support a balanced eating pattern.

Carbohydrates should not automatically be treated as unhealthy. Food quality, serving size and total dietary pattern are important.

People living with diabetes may need personalised advice about carbohydrate amount, timing and distribution across meals.

Daily Fat Requirement

Dietary fat supplies energy and supports several body functions.

Fat helps provide essential fatty acids and assists with the absorption of fat-soluble vitamins.

Sources of unsaturated fat include:

• Olive oil

• Rapeseed oil

• Nuts

• Seeds

• Avocado

• Oily fish

Fat contains more calories per gram than protein or carbohydrates. One gram of fat provides approximately 9 kcal, while one gram of protein or carbohydrate provides approximately 4 kcal.

Your daily fat requirement should be considered as part of your total energy intake. The calculator displays both fat grams and the percentage of daily calories supplied by fat.

How Are Macro Percentages Calculated?

The calculator converts your protein, carbohydrate and fat targets into percentages of total daily calories.

The percentages can be calculated as follows:

Protein percentage

Protein grams × 4 ÷ total daily calories × 100

Carbohydrate percentage

Carbohydrate grams × 4 ÷ total daily calories × 100

Fat percentage

Fat grams × 9 ÷ total daily calories × 100

For example, if a plan contains 100 grams of protein, protein provides approximately 400 kcal.

Macro percentages make it easier to understand how total daily energy is divided between protein, carbohydrates and fat.

They do not show whether the foods supplying those macros are nutritious. Food quality, fibre, vitamins, minerals and dietary variety still matter.

What Is Daily Macro Intake?

Your daily macro intake is the total amount of protein, carbohydrates and fat you consume during the day.

It may be shown in:

• Grams

• Calories

• Percentage of total calories

There is no single macronutrient split that is perfect for every person.

A suitable distribution may depend on:

• Age

• Activity level

• Training style

• Food preferences

• Weight goal

• Medical history

• Culture

• Appetite

• Digestion

• Access to food

The best plan is one that supports your health, provides adequate nutrition and can be followed consistently.

Daily Water Requirement

Water is needed for hydration, circulation, temperature regulation, digestion and many other body functions.

Your daily water requirement can be affected by:

• Body size

• Physical activity

• Weather

• Temperature

• Humidity

• Pregnancy

• Breastfeeding

• Fever

• Vomiting

• Diarrhoea

• Medication

• Medical conditions

Water also comes from food and other drinks, so a calculator result should be treated as a general fluid estimate rather than a compulsory amount of plain water.

People with kidney disease, heart failure, liver disease or a medically prescribed fluid restriction should follow their clinician’s advice instead of an online water calculation.

Calories and Macros for a Healthier Lifestyle

A calorie calculator for healthier eating can provide useful numbers, but long-term health depends on more than calories alone.

A balanced eating pattern generally includes a variety of:

• Vegetables

• Fruit

• Whole grains

• Beans and pulses

• Suitable protein foods

• Dairy products or alternatives

• Unsaturated fats

• Fluids

The NHS Eatwell Guide recommends looking at the overall balance of foods across a day or week rather than trying to make every meal perfect.

Calories and macros can help with planning, but they do not measure every vitamin, mineral or other beneficial component in food.

Is This a Micronutrient Calculator?

No. This tool estimates calories and macronutrients.

Macronutrients include:

• Protein

• Carbohydrates

• Fat

Micronutrients include vitamins and minerals, such as:

• Vitamin C

• Vitamin D

• Iron

• Calcium

• Zinc

• Magnesium

A complete micronutrient assessment requires detailed information about the foods and serving sizes consumed.

Medical Conditions and Nutrition Requirements

Medical conditions can change a person’s nutrition needs.

For example, some people may need individual guidance about:

• Protein

• Carbohydrate

• Sodium

• Potassium

• Fluids

• Total calories

• Meal timing

The calculator’s medical condition field does not diagnose disease or replace a treatment plan.

Speak with a qualified healthcare professional before following the result when you have:

• Diabetes

• Kidney disease

• Liver disease

• Heart disease

• Cancer

• A digestive disorder

• A hormonal condition

• An eating disorder

• A medically prescribed diet

Do not change medication, insulin, fluid restrictions or a prescribed diet based on this calculator.

Benefits of This Free Calories and Macros Calculator

This free calculator provides:

• Instant calorie estimates

• Daily protein targets

• Daily carbohydrate targets

• Daily fat targets

• Daily water estimates

• Macro percentages

• Weight-loss calculations

• Weight-maintenance calculations

• Weight-gain calculations

• Multiple activity levels

• Metric and imperial measurements

• Easy-to-read results

• No manual formulas

• Free online access

The tool is designed to provide a useful starting point for meal planning and general nutrition awareness.

Frequently Asked Questions

How many calories do I need each day?

Your daily calorie needs depend on factors such as age, sex, height, weight and activity level. Your goal to lose, maintain or gain weight may also affect the suggested target.

Is this calories and macros calculator free?

Yes. The calculator is free to use and provides estimated daily calories, protein, carbohydrates, fat and water.

How much protein do I need daily?

Protein needs vary according to body weight, age, activity, health and goals. The calculator provides a general estimate rather than a medical prescription.

How many carbohydrates should I eat daily?

Your carbohydrate target depends on total calories and the macro distribution used by the calculator. Individual requirements can vary.

How much fat should I eat daily?

The calculator estimates fat in grams and as a percentage of total calories. The type of fat consumed is also important.

How much water should I drink daily?

Water requirements vary with body size, activity, climate, pregnancy and health. Use the result as an estimate and follow medical advice when you have a fluid restriction.

Can I use this calculator for weight loss?

Yes. Select weight loss as your goal to receive an adjusted calorie and macro estimate.

Can I use this calculator for weight gain?

Yes. Select weight gain to receive an estimated calorie target intended to support gradual weight gain.

Are macro percentages more important than grams?

Both can be useful. Grams show the actual amount of each macronutrient, while percentages show how your calories are divided.

Does the calculator diagnose medical conditions?

No. It cannot diagnose, treat or manage any medical condition.

Can pregnant or breastfeeding women use it?

Pregnancy and breastfeeding change calorie, protein, fluid and nutrient requirements. Seek individual guidance from a doctor, midwife or registered dietitian.

Can people with diabetes use the calculator?

They may view the estimate, but diabetes management often requires personalised carbohydrate and medication guidance. Follow advice from your diabetes care team.

Can people with kidney disease use the calculator?

Do not use a general calculator to set protein, potassium, sodium or fluid targets when you have kidney disease. Follow the plan provided by your kidney specialist or dietitian.

Are the results exact?

No. All results are estimates. Actual requirements can differ because of body composition, metabolism, exercise, illness and other factors.

Calculate Your Daily Calories and Macros Now

Enter your gender, age, height, weight, activity level and goal to estimate your daily nutrition needs.

Your result may include:

• Daily calories

• Protein in grams and percentage

• Carbohydrates in grams and percentage

• Fat in grams and percentage

• Daily water requirement

Use your result as a practical starting point for healthier meal planning.

Calculate Calories and Macros

Medical Disclaimer

This calories and macros calculator and all information on this page are provided for general educational purposes only.

The results are mathematical estimates and are not intended to diagnose, prevent, manage or treat a medical condition.

The calculator does not replace advice from a doctor, registered dietitian or another qualified healthcare professional. Individual requirements may differ because of pregnancy, breastfeeding, medication, age, body composition, exercise, climate or medical conditions.

Do not use this calculator to change medication, insulin, a prescribed diet or a medically required fluid restriction.

Seek professional advice before making major changes to your diet, calorie intake, protein intake, carbohydrate intake, fat intake or fluid consumption.