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Custom Macro & Calorie Calculator

Sex

Age

Units

Metric by default. Switch if you prefer lb/ft.

Height (cm)

Weight (kg)

Desired weight (kg) optional

Daily lifestyle (work/day)

General training

Steps per day

We convert steps → km using height, then kcal via ~0.53 kcal/kg/km.

Cycling minutes / day (optional)

Cycling intensity (MET)

TDEE = BMR × lifestyle + exercise calories (training + cycling + steps).

Weekly rate

Manual calories (optional)

7700 kcal ≈ 1 kg (lb/wk is converted).

Preset

Protein method

Name

BMR

—

TDEE

—

Target Calories

—

BMI

—

Protein

—

Carbs

—

Fat

—

Fiber (guide)

—

~14 g per 1000 kcal