Macro MenuCalculator
Maintenance calories
How much energy you burn in a day. Eat about this much and your weight stays put.
How active are you?
Eat about this much a day and your weight should hold steady. Eat less to lose slowly, more to gain.
What are maintenance calories?
The energy your body uses in a day, from breathing and digesting to walking and training. Eat about that much and your weight stays roughly where it is. Eat a bit less and you'll lose weight slowly. Eat a bit more and you'll gain.
How it's worked out
It uses the Mifflin-St Jeor equation, the one most dietitians start with. It estimates what you burn at rest from your weight, height, age and sex, then multiplies that by how active you are: 1.2 for a little, 1.45 for regular and 1.7 for a lot.
What's that in kJ?
Australian menus and labels use kilojoules, so tap kJ on your result to switch. There are 4.184 kJ in every calorie, and the 8,700 kJ on menu boards is about 2,080 calories. For any other number, use the kJ to calories converter.
How accurate is it?
It's an estimate, usually within about 10% for most adults. Muscle, sleep, medications and genetics all move the real number, so use it as a starting point and adjust once you see how your weight tracks over a few weeks. It's made for adults and isn't medical advice. For anything more, talk to your GP or an Accredited Practising Dietitian.
Nothing you enter here leaves your device. When you're ready to eat, Macro Menu shows the calories and protein for every item on the menu.