Free tools

Calorie, macro & BMI calculator

Get an estimate of your daily calories, a protein, carb and fat split for your goal, and your BMI. Takes 30 seconds.

  • Takes 30 seconds
  • Updates as you type
  • Nothing is saved
1

About you

Sex
cm
kg
2

How active are you?

3

Your goal

Know your body fat %? Optional. More accurate if you're lean or muscular.

Don't know it? Measure it with a tape

US Navy method. Measure relaxed, tape flat on the skin: neck just below the Adam's apple, waist at the belly button and hips at the widest point. Enter your height above first.

Your numbers are worked out on your device. We only get your email and results if you ask us to send them.

Important: results are estimates from standard formulas (Mifflin-St Jeor, Katch-McArdle and BMI) and are for general information only. They are not medical, dietary or professional advice, we don't guarantee they're accurate for you, and they shouldn't replace advice from your GP or a registered dietitian.

This calculator is for healthy adults aged 18 and over. If you're pregnant or breastfeeding, have or have had an eating disorder, or have a medical condition, speak to a professional before changing your diet.

"Our picks" are a selection of products chosen by the TRL team. They are not a personal recommendation and don't take your health or circumstances into account. Always read the label. Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle. Do not exceed the recommended daily dose.