Free Calorie & Macro Calculator
Stay On Target!
This free macro calculator estimates how many calories and how many grams of protein, carbohydrates, and fat to eat each day to lose fat, build muscle, gain weight, or maintain
your weight. It uses the Michelle's Body Shop method (👉 the same bodyweight-based formula Michelle uses for her own diet) and it works for women and men. Enter your current weight, goal weight, activity level, and goal below to get realistic daily numbers you can actually live with.
Last updated: October 2, 2026. Written by Michelle Chapman, founder of Michelle's Body Shop.
What are macros?
Macros (macronutrients) are the three nutrients that supply calories in food: protein, carbohydrates, and f at. Protein and carbohydrates each provide 4 calories per gram, and fat provides 9 calories per gram (USDA National Agricultural Library). Counting macros means eating a daily target of grams of each one, instead of tracking total calories alone.
How does this macro calculator work?
The calculator follows the five steps of the Michelle's Body Shop method. You can check every number by hand.
1. Find your maintenance calories. Multiply your current weight in pounds by an activity multiplier of 11 to 14 (table below). Maintenance is the number of calories that keeps your weight steady .
2. Adjust for your goal. To lose f at, eat 250 to 500 calories below maintenance. To gain weight or build muscle, eat 100 to 500 calories above maintenance. To maintain, keep calories at maintenance.
3. Set protein. The calculator sets protein at about 1 gram per pound of goal weight.
4. Set fat. Fat starts at 0.45 grams per pound of goal weight. You can move the slider; theMichelle's Body Shop guide uses a range of 0.3 to 0.6. More fat means fewer carbs.5. Fill the rest with carbs. Subtract protein calories (grams × 4) and f at calories (grams × 9) from your daily calories, then divide what's left by 4.
*Read the full details here: Michelle's Can't Fail Diet Plan
Activity level multipliers
Activity level | What it looks like | Multiplier |
|---|---|---|
Mostly sitting | Desk job, little or no exercise | × 11 |
Lightly active | On your feet at work, or desk job plus 2–3 workouts a week | × 12 |
Active | Active job plus 2–3 workouts, or desk job plus 4–6 hard workouts a week | × 13 |
Very active | Active job plus 4–6 hard workouts a week, or daily athletic training | × 14 |
Calorie adjustment by goal
Goal | Daily calories vs. maintenance |
|---|---|
Lose weight safely | 250–500 below |
Maintain current weight | No change |
Build lean muscle | 100-200 above |
Build muscle | 250-400 above |
Gain weight | 100–500 above |
How much protein do you need to build muscle or lose fat?
The Michelle's Body Shop method sets protein at about 1 gram per pound of goal weight, which is about 2.2 grams per kilogram. The International Society of Sports Nutrition (ISSN) says 1.4 to 2.0 g/kg a day is enough for most people who exercise, and that higher intakes may help people who lift keep muscle while eating in a calorie deficit (ISSN Position Stand: Protein and Exercise, 2017). For comparison, the 2025–2030 Dietary Guidelines for Americans set a goal of 1.2 to 1.6 g/kg for adults. Because the calculator uses goal weight, someone with a lot of weight to lose will land lower per kilogram of current weight.
How is this different from other calorie calculators?
Criterion | Michelle's Body Shop method | Mifflin-St Jeor equation |
|---|---|---|
Inputs | Weight and activity level | Weight, height, age, sex, activity level |
Math | One multiplication | An equation, then an activity factor |
Easy to redo by hand | Yes | Harder |
Best for | Quick, repeatable targets you adjust by results | A more individualized starting estimate |
The Mifflin-St Jeor equation is a widely used formula for estimating resting energy expenditure (Mifflin et al., American Journal of Clinical Nutrition, 1990). Any calculator gives an estimate. The real test is how your weight responds over the next few weeks. Macro Grams per day Calories Share of calories
How do you hit your macros every day?
01
Build meals around whole, lean foods. Michelle aims for about 80% whole foods and allows up to 20% for treats. Lean foods give you more volume for the same calories, which keeps hunger down.
02
Prep your food ahead. Pre-portioned meals stop you from grabbing whatever is nearby when you're hungry . Watch Michelle's meal-prep video.
03
Weigh and track. Use a food scale and a tracking app until
portion sizes become second nature.
04
Recalculate as you change.
Rerun the calculator when your weight or activity level changes.
Who is this macro calculator for?
This calculator is for healthy adults who want a simple daily target for f at loss, muscle gain, or maintenance. It is educational information, not medical advice. Check with your doctor or a registered dietitian first if you:are pregnant or breastfeedinghave kidney disease, diabetes, or another condition affected by diethave a history of disordered eatingare under 18
Macro calculator FAQ
01.
Is this macro calculator free?
Yes. The Michelle's Body Shop macro calculator is free to
use.
02.
How accurate is a macro calculator?
A macro calculator gives a starting estimate, not an exact number . Follow your targets for 2–3 weeks, watch your weight trend, and adjust calories up or down if you're not moving toward your goal.
03.
Can women and men use the same macro calculator?
Yes. The calculator asks for your
sex, and the core math is based on your weight, goal weight, and activity level.
04.
Why does the calculator use my goal weight?
Protein and fat are based on goal weight so
your targets fit the body you're working toward, not a higher starting weight.
05.
Do I have to eat "clean" to count macros?
No. Michelle's approach is about 80% whole
foods and up to 20% foods you enjoy , as long as you stay within your daily numbers.
About the Author
My name is Michelle Chapman
This calculator and guide were written by Michelle Chapman, founder of Michelle's Body Shop (started in 2023). Michelle began lifting weights in her 40s after learning she was on the edge of osteoporosis during perimenopause. The calculator uses the same macro method she follows for her own diet. Read Michelle's story or follow her training on YouTube.
