Calories and macros for the day, in one calculation.
A Mifflin-St Jeor energy estimate, adjusted for activity and goal, split into protein, carbs and fat.
kcal
The result appears once age, height and weight are filled in.
The calculation runs in the browser. Nothing entered on this page is sent or stored.
How it is calculated
Resting metabolism
The Mifflin-St Jeor equation: 10 × weight in kg + 6.25 × height in cm − 5 × age, then + 5 for men and − 161 for women. For Other, the calculator takes the average of the two.
Maintenance
Resting metabolism multiplied by an activity factor: 1.2 sedentary, 1.375 light, 1.55 moderate, 1.725 active, 1.9 very active. The result is the energy needed to hold a stable weight.
Daily target
Maintenance minus 500 kcal for a cut, unchanged to maintain, plus 300 kcal for a bulk. A cut never goes below resting metabolism, nor below 1,200 kcal for women, 1,500 kcal for men and 1,350 kcal otherwise, the threshold under which a diet risks undernutrition; when that minimum is above maintenance, the target stays at maintenance.
Macros
Protein at 2.0 g per kg of body weight (1.8 g on a bulk), fat at 0.8 g per kg with a 50 g minimum, and carbs for the remaining calories. When protein and fat alone would exceed the target, fat is lowered first, never below 20% of calories, then protein, only as far as needed. Protein and carbs count 4 kcal per gram, fat 9.
The same calculation, every day.
Stacks starts from this calculation and tracks every meal against these targets.
An estimate for healthy adults. It is not medical advice and does not apply during pregnancy. Actual needs vary: a weight trend over a few weeks is the real measure.