Free Tool by Tarek Elkhayat
Macros & Calories Calculator
Answer 7 quick questions. I'll calculate your exact daily targets and send them straight to your inbox.
Step 1 of 7
What is your gender?
This affects how we calculate your baseline metabolism.
Step 2 of 7
Weight and height
Both are needed for the Mifflin-St. Jeor formula, the most accurate way to calculate your baseline metabolism.
Weight
kg
Height
cm
Please enter valid values: weight 30-250 kg, height 100-250 cm.
Step 3 of 7
How old are you?
Age affects your metabolic rate, it decreases slightly each decade.
yrs
Please enter a valid age between 14 and 90.
Step 4 of 7
What is your body fat percentage?
Use the reference image below to estimate. A rough number is enough, don't overthink it.
%
Please enter a valid body fat percentage.
Step 5 of 7
What is your activity multiplier?
Use the reference table below to find your number. Enter a value between 1.2 and 2.2.
×
Please enter a value between 1.2 and 2.2.
Step 6 of 7
What is your goal?
Based on your body fat, pick the phase that makes the most sense for you right now.
Almost done
One last step
Drop your name and email to see your results.
Please enter a valid email address.
No spam ever. I only email if you ask me to.
Here are your numbers
Daily Calories
-
kcal / day
Protein
-
grams / day
Fats
-
grams / day
Carbs
-
grams / day
⚠ A quick note on accuracy
Your activity multiplier is the single biggest driver of these numbers, especially your calories and carbs. If anything feels off, it's almost always this. Go back and re-check your daily step count over the past week to verify. A small change to the multiplier (1.4 vs 1.6) changes your calories by 300-400 per day.
The next step
Build your own workout plan.
Build your own nutrition plan.
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Teach me →📘 Get the Bulking vs Cutting Blueprint
My free guide walks you through how to pick the right phase honestly, the body fat thresholds that matter, and why recomp works for most beginners longer than they think.
📘 Read the Blueprint →Free. No email needed. Click and read.