Free Fitness Calculators

Know your numbers.

Science-based macro, calorie, TDEE, and BMI calculators. Enter your details once and get targets you can actually use — no sign-up.

Choose a calculator

Macro Calculator → Get your daily protein, carbs, and fat targets based on your goal. TDEE Calculator → Find your Total Daily Energy Expenditure — the calories you burn per day. BMR Calculator → Calculate your Basal Metabolic Rate — calories burned at complete rest. Calorie Calculator → Work out how many calories to eat per day to lose, maintain, or gain. BMI Calculator → Check your Body Mass Index and which category it falls into. Protein Calculator → Find your ideal daily protein intake for muscle gain or weight loss.

Built on proven formulas

Every calculator here uses the Mifflin-St Jeor equation for metabolic rate — the formula registered dietitians consider the most accurate for the general population — combined with standard activity multipliers and evidence-based macronutrient splits. The result is a reliable starting point you can fine-tune from your own progress.

DailyMacroCalc provides general fitness estimates for informational purposes only and is not medical or nutritional advice. Consult a qualified professional before making significant changes to your diet or exercise routine.