Calorie & Macro Calculator

Enter your details and calculate

Height (cm)

Weight (kg)

Age

Sex

Activity Level

Your Goal

Your Macros

TDEE 0kcal

Target Calories 0kcal

Protein 0g

Fat 0g

Carbs 0g

BMI 0

How to choose your activity level

Your activity level helps estimate how many calories you burn each day (TDEE). This includes both your workouts and how much you move throughout the rest of the day. Your job, daily steps and general movement can make a big difference to your overall energy expenditure.

Choose the option that best represents your average week.

LOW ACTIVITY

Best suited to people who:

Have a mostly seated or sedentary job
Spend most of the day sitting
Do little to no structured exercise

Examples: office workers, drivers and other desk-based roles.

MODERATE ACTIVITY

Best suited to people who:

Have a moderately active or standing job, or
Have a sedentary job but train regularly
Generally exercise around 3–5 times per week

Examples: retail workers, hospitality workers or someone with an office job who trains consistently.

HIGH ACTIVITY

Best suited to people who:

Have a physically demanding job
Spend a large portion of the day walking, lifting or performing physical work
Exercise regularly on top of their active lifestyle

Examples: tradies, labourers, landscapers and other physically demanding occupations.

Important

Your calculated calories are an estimate, not an exact number. Use the result as a starting point and monitor your body weight and progress over the next 2–3 weeks. Your calorie intake can then be adjusted depending on how your body responds.