Macro calculator
Calculate daily calorie and macro targets for your goal using the default calculation from the ClariMeal app
This calculator is for adults 18 and over
Calculated calorie target for weight lossCalculated calorie target to maintain weightCalculated calorie target for weight gain The lowest target this plan sets
kcal per day
- Protein g
- Carbs g
- Fat g
ClariMeal calorie plans are not intended for use during pregnancy or nursing. Intentional weight loss is not recommended during pregnancy.
How it works
The formula estimates energy use at rest. An activity factor gives an estimate for the whole day.
For a goal of losing or gaining weight, ClariMeal adjusts calories by a default weekly pace, using 7,700 kcal per kg of weight change. Calories do not go below 1,200 kcal a day for women or 1,500 for men. Both are rules of the app, not personal recommendations.
Protein is 1.6 g per kg for losing weight, 1.4 g for maintaining and 2.0 g for gaining, counted from your weight or the weight at BMI 30, whichever is lower. It stays between 10% and 35% of calories (at most 30% at age 18). Fat is 25% of calories and carbs take the rest.
Men: 10 × weight in kg + 6.25 × height in cm − 5 × age + 5
Women: 10 × weight in kg + 6.25 × height in cm − 5 × age − 161
| Activity level | Factor |
|---|---|
| Sedentary | 1.2 |
| Lightly Active | 1.375 |
| Active | 1.55 |
| Very Active | 1.725 |
| Extra Active | 1.9 |
Sources. Mifflin MD, St Jeor ST, Hill LA, Scott BJ, Daugherty SA, Koh YO. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990;51(2):241–247. Activity factors as used in the ClariMeal app. doi:10.1093/ajcn/51.2.241. Page updated .
Questions
What are macros?
Protein, carbohydrates and fat: the three nutrients that supply calories. This calculator gives a daily target in grams for each.
Why is the calorie target different from my TDEE?
For losing or gaining weight, the target is below or above your estimated daily energy use. For maintaining, it starts from that estimate.
Why can a goal have no result?
For some inputs, the app cannot calculate a pace for the selected goal. Choose Maintain to calculate a result.
Can I change the targets later?
In the ClariMeal app you can change your goal and pace at any time in Settings.
