Free macro and calorie calculator
Work out your maintenance calories and a starting macro split in 30 seconds. This uses the Mifflin-St Jeor equation, the standard most evidence-based tools use.
Common questions
Calculate your TDEE first, then split it: around 1.8 grams of protein per kilogram of bodyweight, about 25 percent of calories from fat, and the remainder from carbs. The calculator on this page does the math using the Mifflin-St Jeor equation.
TDEE is Total Daily Energy Expenditure, the calories you burn per day including activity. It's your maintenance number: eat below it to lose fat, above it to gain.
They're educated starting points, not measurements. Formulas like Mifflin-St Jeor estimate within roughly 10 percent for most people. Your real results over 2 to 4 weeks are the only true test, which is why GloFlow tracks your intake against your measurements and adjusts.
Around 1.6 to 2.2 grams per kilogram of bodyweight per day is the evidence-based range for building or keeping muscle. This calculator uses 1.8 g/kg as a solid middle point.