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Calorie & macro calculator

Fill in your details. Everything recalculates instantly. Add your location to apply a climate adjustment.

Your target2,221kcal

154g protein|301g carbs|45g fat

CustomMaintain weight

154P301C45F

Body

Gender

Age

yrs

Height

Weight

Body fat % (optional, unlocks Katch-McArdle)

Activity

Steps per day8,000

Good baseline

Gym sessions

Sessions / week

Minutes / session

min

Gym session type

Sports

No sports added yet. Pick one or more from the list below.

Add a sport

Location & climate

Latitude

Longitude

Click the map to drop a pin, or drag the marker. Then fetch the climate profile.

Macros & goals

Choose your philosophy

Not sure which fits you? Take the 60-second protocol quiz

Advanced customization

Pick a preset above first, then open this to fine-tune. Override calories, set exact protein, fat, and carb grams, and save named profiles. Only do this if you know what you're doing, the presets above are dialed in already.

Protein, 2.20 g/kg (~1.00 g/lb)

Fat ↔ Carb split, fat 25% / carbs 75%

Goal

Target weight (kg)Target date (optional)

Daily target

2,221kcal

Maintenance (TDEE): 2,221 kcal

Protein

154 g

617 kcal

Fat

45 g

401 kcal

Carbs

301 g

1203 kcal

Breakdown

BMR1,618 kcal

× 1.2 sedentary base1,941 kcal

+ NEAT (steps)280 kcal

+ EAT (gym)0 kcal

+ Sport0 kcal

× climate (0.0%)0 kcal

TDEE2,221 kcal

Maintain weight2,221 kcal

Pro-metabolic

Clean sources for your macros

Protein

·Gelatinous cuts: oxtail, shank, short rib (slow-cooked)
·Lean fish (cod, haddock, sole, tilapia), low PUFA
·Pasture-raised eggs
·Raw dairy (milk, cheese) if you have a clean source
·Shellfish, especially oysters (zinc, copper, B12)
·Grass-fed beef and lamb

Fat

·Raw grass-fed butter
·Ghee
·Beef tallow (grass-fed)
·Coconut oil (the best metabolic fat)
·Raw cream
·Extra virgin olive oil (uncooked), occasionally

Carbs

·Fresh ripe fruit (tropical, berries, melon)
·Fresh-pressed juices (orange, grape, carrot)
·Raw honey
·Maple syrup (grade A or B)
·Well-cooked potatoes & white rice
·Ray Peat raw carrot salad
·Revivo (family-owned) supplements for hydration

Get Revivo (family-owned) at revivosupps.com

Peaty meals for metabolic excellence

·Coffee with raw milk + raw cane sugar (the classic Peaty drink)
·Fresh orange juice with breakfast
·Raw milk, ripe fruit, or fruit juice between meals
·Home-made gummies with beef gelatin + fruit juice + honey
·Ray Peat carrot salad: raw carrot, coconut oil, vinegar, salt
·Slow-cooked oxtail or shank broth with white rice

Avoid

PUFAs: seed/vegetable oils (soy, canola, corn, sunflower, safflower, grapeseed)
Nuts & seeds in large amounts (high PUFA)
Conventional pork & farmed fatty fish (PUFA-heavy)
Fasting / skipping meals
Long aerobic breathless exercise, unless you GENUINELY love it
Bright artificial light & screens at night without blue-blockers

Lifestyle, bioenergetic basics

Sunmaxxing: morning sunrise & evening sunset light on skin and eyes
Build your solar callus gradually, daily sun exposure year-round
Blue-light blockers after sunset; warm incandescent indoors
Build melanin slowly, never burn
Move often, walk, lift, play, avoid sedentary blocks
Avoid fasting; eat small frequent meals to keep metabolism up
Most important: wholeness of life and happiness

Inspired by Dr. Ray Peat. Raw-foods notes from Aajonus Vonderplanitz (also aajonus.net). Always source from clean, trusted producers.

Browse all guides →

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Calorie & macro calculator

Body

Activity

Location & climate

Macros & goals

Pro-metabolic

Balanced (whole-foods generalist)

Instinctive Raw

Pro-metabolic pescetarian

Seafood / Circadian Mediterranean

Carnivore

Custom

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