Calculator
This is what the calculator works out for you
Your resting rate (BMR)
The energy your body burns at rest, from your sex, age, height and weight. Add your fat mass from a body scan and it takes your muscle into account.
Your maintenance calories (TDEE)
Your resting rate plus everything you burn moving and training. Eat this much and your weight holds steady.
Your calorie target
How many calories to eat each day for your goal, whether that is losing fat, holding steady or building muscle.
Your protein target
Your protein target is worked out from your weight, so a bigger body gets a bigger number. Spread it across your meals rather than saving it for dinner.
Your fat and carbs
How many grams of fat and carbs fill the rest of your calories, so the whole plate is covered.
Frequently asked questions
How much protein do I need a day?
It depends on how much you weigh. Enter your details above and the calculator gives you a daily number in grams, the same number the Eighty Thirty app works to.
What is BMR?
BMR, or basal metabolic rate, is the energy your body uses at rest to keep you alive: breathing, circulation, keeping warm. It is the floor of your daily calories, and the calculator never sets your target below it.
What is TDEE, and is it the same as maintenance calories?
Yes. TDEE, or total daily energy expenditure, is your resting rate plus everything you burn moving and training. It is the number of calories that keeps your weight where it is, which is why it is also called maintenance calories.
How many calories should I eat to lose fat?
Enter your details above and choose losing fat as your goal. The calculator gives you a daily calorie target below your maintenance calories, and never below your resting rate.
Why does the calculator ask for my fat mass?
It is optional. If you have a body scan, your fat mass lets the calculator work out your resting rate from your lean mass, so your muscle is taken into account.
Is the macro calculator free?
Yes. It is free to use, there is nothing to sign up for, and it works out your numbers the way the Eighty Thirty app does.