Calorie and macro calculator
Daily calories, protein, fat and carbs with the Mifflin-St Jeor equation, for your activity and goal. The same formula the Gloox food diary uses.
Track it every day in the app
Gloox works this out for you. Snap your plate or say what you ate, and the AI coach counts the calories and macros and logs them.
On a computer? Point your phone's camera here to get the app.
How it is calculated
First your resting energy use, with Mifflin-St Jeor: 10 × weight + 6.25 × height − 5 × age, plus 5 for men or minus 161 for women. Then it is multiplied by an activity factor, from 1.2 for a desk job to 1.9 for physical work plus daily training. The goal adjusts it: fat loss −15 %, cutting −10 %, muscle gain +10 %, strength +5 %.
How the macros are split
Protein is 1.7 g per kg of body weight, 2 g when losing fat or cutting, to keep muscle in a deficit. Fat is 0.9 g per kg. Carbs are the rest. At a high body weight, protein and fat are based on the weight at a BMI of 30, otherwise the numbers run too high.
Treat it as a starting point
The formula is within about 10 % for most people. The real check is your weight over 2–3 weeks: if it does not move while cutting, take off 100–200 kcal; if it drops too fast, add some.
Questions
How many calories should I eat to lose weight?
Usually 15 % below your maintenance with activity. That deficit takes weight off steadily without costing strength or muscle.
Should I add the calories burned in a workout?
Not if you picked your activity level honestly: training is already in the factor. Watches and trackers often overestimate the burn.
Can I go under 1200 kcal?
The calculator never goes below 1200 kcal: under that it is hard to get enough protein and nutrients without a doctor's guidance.