Free Calorie and Macro Calculator

Learn What Your Energy Goals Mean

About the macronutrients and the energy they provide.

Caloric energy goals are only as useful as the Quality of those calories. Not all calories are created equal, thus:

1g protein = 4 kcal

1g fat = 9 kcal

1g carbohydrates = 4kcal

This is why simply counting calories is ineffetive.

So how much of each nutrient should I get in my diet?

At Nutriculture, we recommend an energy distribution of 25% protein, 25% fat, and 50% carbohydrates. 

(i.e. 2000kcal= 500kcal/protein, 500kcal/fat, 1000kcal, carbohydrates)

So do I need to count calories if I know my macronutrient goals?

Nope! Calories don't tell us enough. Instead, aim to hit your balanced macro energy goals each day! By checkng thenutritional labels on food containers, or using an app like MyFitnessPal, you can accurately hit your macro goals!

We don't have to track calories becuase macronutrients are simply a more defined (and more useful) way to measure energy. By hitting our respective macro goals, we'll be hitting our overall caorie goal too

2000kcal = 125g protein, 56g fat, 250g carbohydrates


125g protein, 56g fat, 250g carbohydrates = 2000kcal

Tracking this way will yield optimal results and help you more easily achieve your ideal weight.

How are my body's energy goals calculated?

The Nutriculture Calorie and Macro Calculator is based on the Mifflin-St Jeor Equation which calculates basal metabolic rate (BMR), and its results are based on an estimated average. The basal metabolic rate is the amount of energy expended per day at rest.

While there are numerous formulas for calculating BMR, Mifflin-St Jeor is believed to be among the most accurate, a consensus supported by the National Institute of Health

Note: The most accurate determination of energy expenditure can only be done in a laboratory setting, but for all intents and purposes, this calculator is optimally calibrated. 

Formulas: For men:

BMR = 10 × weight (kg) + 6.25 × height (cm) - 5 × age (y) + 5

For women:

BMR = 10 × weight (kg) + 6.25 × height (cm) - 5 × age (y) - 161