VIVR Life / Nutrition

Macro Calculator

Fuel your training with a daily starting target for calories, protein, carbs and fat, based on your activity and goal.

Enter your details

Count work, daily movement and exercise. Choose very high for a physical job plus hard training.

Your details are used to calculate your results in this browser.

The calculator needs JavaScript. If the button stays grey, open the published page in a new tab.

Your daily targets

Estimated daily calories — kcal per day
—Protein
—Carbs
—Fat
Estimated maintenance calories —
Estimated resting energy —

Enter your details to see your estimated daily targets.

Nutrition guides
How are these calculated?

The calculator uses the Mifflin–St Jeor equation to estimate resting energy, then applies an activity factor to estimate maintenance calories.

The fat-loss setting reduces maintenance calories by 15%. The muscle-gain setting adds 10%. Protein is set at 1.6 g/kg, up to 35% of calories. Fat is set at 30%, and carbohydrates make up the rest.

Calories and grams are rounded, so the totals may differ slightly.

General estimates for adults aged 18–80. Seek individual advice if you’re pregnant, breastfeeding, managing an eating disorder or following a therapeutic diet.