Macro calculator
Answer a few questions and see suggested daily calories, protein, carbs and fat. It uses the same sums as the Brekkie app. Nothing you enter leaves your browser, and nothing is saved.
Your numbers appear here.
Calories, protein, carbs and fat for a day, as soon as the questions are answered. No sign-up, and no email address.
How the numbers are worked out.
- Resting energy. The Mifflin–St Jeor equation estimates what your body uses at rest from your weight, height, age and sex. It is the one most dietitians start from.
- Your day. That figure is multiplied by how active you are, from 1.2 for mostly sitting to 1.9 for a physical job with daily training. The result is your estimated needs.
- Your aim. To lose or gain, a small daily amount comes off or goes on, sized to the pace you pick. Calories for losing weight never go below 1,200 a day for women or 1,500 for men.
- Protein. About 1.8 g for each kilogram if you are losing or gaining, and 1.6 g to stay the same. The kilograms are your own weight, or a mid-range weight for your height if that is lower. Protein is never more than a third of your calories.
- Fat, then carbs. Fat is a little over a quarter of your calories. Carbohydrate is what is left.
Protein and carbs are about 4 kcal a gram and fat about 9, which is how grams turn into calories. Every body is different, so treat the figures as a place to start and adjust after a couple of weeks of seeing how you get on.
About the calculator.
What is a macro calculator?
It estimates how many calories you use in a day and suggests how to split them between the three macronutrients: protein, carbohydrate and fat, each in grams.
How accurate is it?
It is an estimate. The equation is right to within about ten per cent for most adults, and how active you are is a judgement. Use the figures as a starting point and adjust after a couple of weeks.
Do you keep what I enter?
No. The sums are done in your browser. Your answers and your results are not sent to us, not stored on your device and not used for statistics.
Why is there a lowest calorie figure?
Eating very little for long is not safe without medical supervision, so Brekkie never suggests fewer than 1,200 calories a day for women or 1,500 for men when losing weight. If that limits the pace, the page says so.
Why won’t it work out a goal for losing weight for me?
If your height and weight put you under a body mass index of 18.5, or your estimated needs are already close to the lowest calories Brekkie sets, the page shows figures for staying the same instead.
Is it the same as the Brekkie app?
Yes, the sums are the same. The app works them out when you set up, lets you change them or type your own, and then shows what you eat against them through the day.
Do I have to hit the numbers exactly?
No. They are a guide for an ordinary day. Close is fine, and some days will be over or under.
Start with breakfast.
Try it free for 7 days. Set your goals and log your first meal in a couple of minutes.
App Store: coming soon
Google Play: coming soon