Calorie & Macro Calculator for Weight Loss

Calculate calories and macros for any meal, recipe, or ingredient list. Track your daily intake to hit your weight loss, maintenance, or muscle gain targets.

Use this free calorie and macro calculator to track exactly what you eat. For weight loss, aim for a 500 kcal/day deficit below your maintenance calories (1,600–2,400 kcal/day for most adults). Paste your foods below to get an instant macro breakdown.

Based on USDA FoodData Central and food composition databases.

Key Takeaways

  • Enter foods as "amount + unit + food" for the most accurate results (e.g., "200 g chicken breast").
  • Protein and carbs each provide 4 kcal per gram; fat provides 9 kcal per gram.
  • Aim for 1.6–2.2 g protein per kg body weight if you are physically active.
  • Values are estimates — product labels may differ by 10–20% depending on brand and preparation.

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