FortescaCalorie and macro calculator.
Your daily calories, protein, carbs and fat for losing fat, maintaining or building muscle. It's the same math the Fortesca app uses, and nothing you type leaves this page.
Maintenance first
Your resting burn comes from the Mifflin-St Jeor formula, then it's multiplied by how active you are. That's roughly what keeps your weight steady.
Then your goal
Losing fat takes 500 kcal a day off maintenance, about a pound a week. Building adds 300.
Protein, fat, carbs
Protein is 0.8 g per pound of bodyweight, fat is 25% of calories, and carbs fill the rest.
It's a starting point
Your real maintenance shows up in two or three weeks of logging and weighing in. Fortesca checks your weekly average and tells you when to adjust, and when not to.