Enter your details and the calculator works out three things: how many calories to eat each day for your goal, your Basal Metabolic Rate (the calories your body uses at rest), and a macro split shown in both percentages and grams. The figures come from established formulas, Mifflin-St Jeor and Harris-Benedict, adjusted for your activity and goal, with the macro balance shaped by your body type.

It’s an estimate, and an honest one. Predictive formulas give you a strong starting point, but real results depend on things like muscle mass, sleep, stress and how consistent you are day to day. Use it to set your targets, track your progress, and adjust as you go. If you’d like your results by email, add your name and address and we’ll send them over with a few practical tips on how to use them. Built and reviewed by Create’s qualified tutors and nutrition coaches.

Who it’s best for Anyone who wants a clear starting point for their calories and macros, whatever the goal. It’s just as useful for personal trainers and coaches setting targets for clients, and for learners studying nutrition who want to see how the numbers are worked out and applied to real people.