Free Calculator · 2026
Macro Calculator
Get your personalised daily protein, carbohydrate, fat, and fibre targets based on your body stats, activity level, and goal.
Your Daily Macro Targets
Your Daily Macro Targets
-BMR (kcal)
-TDEE (kcal)
-Target calories
Frequently Asked Questions
Macros (macronutrients) are the three main nutrient categories that provide energy: protein (4 cal/g), carbohydrates (4 cal/g), and fat (9 cal/g). Tracking macros helps ensure you eat the right proportions for your specific health and body composition goals.
Guidelines: 0.8g per kg bodyweight for sedentary adults (minimum). 1.2-1.6g per kg for active individuals. 1.6-2.2g per kg for those building muscle or in a caloric deficit. Most people benefit from at least 1.2g per kg.
TDEE = BMR × activity multiplier. BMR uses the Mifflin-St Jeor equation (1990): Men: (10 × kg) + (6.25 × cm) - (5 × age) + 5. Women: (10 × kg) + (6.25 × cm) - (5 × age) - 161. Activity multipliers range from 1.2 (sedentary) to 1.9 (extra active).
Yes. Eatvora tracks nutritional information for your pantry items and AI-generated recipes, helping you monitor daily macro intake. Set your targets in-app and Eatvora shows how your meals stack up against your protein, carb, and fat goals.
Eatvora Tracks Your Pantry Automatically
Eatvora tracks your pantry automatically — scan groceries, get expiration alerts, and see AI recipes from what you have. Free to download.