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 14–90.
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
What’s your name and email?
I'll email you your daily calorie target, macros breakdown, and a short guide on how to adjust them over time.
Please enter a valid email address.
No spam. Just your results and occasional honest content about training and nutrition.
Your results are on their way.
Check your inbox — your calorie target and macros are heading there now.
While you wait, make sure to check your spam folder if you don't see it within a few minutes.