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Calorie & Macro Calculator
Get a sensible starting target for calories, protein, carbohydrates and fats. Then use your real two-week trend to refine it.
For healthy adults aged 18-80. Calories are estimates using the Mifflin-St Jeor resting-energy equation and an activity multiplier. Protein sits within recognised sports-nutrition ranges. This is educational guidance, not medical advice. Pregnancy, eating disorders, medical conditions or specialist dietary needs should be handled with a qualified clinician or dietitian. Read the energy-equation research and sports protein guidance.