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
Where should I send your results?
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.