Calorie and macro calculator
Estimate your total daily energy expenditure (TDEE) and your protein, carbohydrate and fat split for a rest day and a training day. Free, no sign-up.
- Protein
- 120 g
- Carbs
- 341 g
- Fat
- 76 g
- Protein
- 120 g
- Carbs
- 435 g
- Fat
- 88 g
Hit these targets without weighing food
My Meal AI reads a photo of your plate, estimates the macros and compares your day with these targets.
Try it freeFAQ
How are the calories calculated?
Mifflin-St Jeor for your basal metabolic rate, then an activity factor and a goal adjustment.
Why two different results?
Training days need more energy, mostly carbohydrates.
How much protein?
1.6 to 2.1 g per kilogram of body weight, depending on the goal.
Sources and method
Resting energy is estimated with the Mifflin-St Jeor equation, then adjusted by activity and goal. Reference: Mifflin et al., American Journal of Clinical Nutrition.
These results are informational estimates and do not replace personalised medical advice.
Estimates based on reference equations; not medical advice. Version française
Published and reviewed by the My Meal AI team. Last updated: September 18, 2026.