Tonys Macro Calculator
This calculator is designed to give you a simple starting point for your calories and macros based on your body, activity levels, and goals. It doesn’t need to be perfect — it just needs to get you moving in the right direction. Try it out, stay consistent for a few weeks, and adjust as your body responds.
Macro Calculator
Get a simple calorie + macro target based on your body, activity level, and goals.
0.50%
Set to 0% for maintenance
BMR
—
kcal/day
TDEE
—
kcal/day
Target
—
kcal/day
Your daily macros
Protein
—
— kcal
Carbs
—
— kcal
Fat
—
— kcal
Quick note: this gives you a starting point, not a perfect answer. Use it for 2–3 weeks, track how your body responds, then adjust if needed.