> Free calorie and macro calculator. Answer six quick questions for your daily calorie target and macro split — the same math Forkmate uses. No signup.

Source: https://forkmate.ai/quiz/

Free calorie & macro calculator

# Get your calorie goal in 60 seconds

Six quick questions and you’ll see your personalized daily calorie target and a suggested macro split — the same Mifflin-St Jeor math the Forkmate app uses. No signup to see your result.

Step 1 of 6 17%

What’s your goal?

Pick the one that fits right now.

Lose weight A gentle, sustainable deficit Maintain Hold my current weight Gain weight Build muscle or bulk up

What’s your biological sex?

The Mifflin-St Jeor equation uses this to estimate your metabolism — it’s the input the math needs, nothing more.

Male Female

## How old are you?

In years.

Age in years

We use ages 13–120.

## How tall are you?

Feet

Inches

Centimeters

## What’s your weight?

Pounds

Kilograms

How active are you?

Count your typical week, training included.

Sedentary Desk job, little exercise Light Exercise 1–3 days/week Moderate Exercise 3–5 days/week Very active Exercise 6–7 days/week Athlete Hard training, twice daily

Your daily target

— kcal/day

### A suggested macro split

Protein — 30%

Carbs — 40%

Fat — 30%

A balanced starting split — protein 4, carbs 4, fat 9 kcal/g. Adjust it to your preference and how you train.

This is an estimate from the Mifflin-St Jeor equation — the same math the Forkmate app uses. Real bodies vary, so treat it as a starting point and adjust based on how your weight actually trends over 2–3 weeks. It’s general wellness info, not medical advice.

[Start tracking free Open the app](https://app.forkmate.ai/)

Free — all of it. Log your first meal today, no card.

## Know your number? Now make it easy.

Forkmate logs what you ate from the AI you already use and shows your calories and macros at a glance. Free — all of it, no card.

[Start free](https://app.forkmate.ai/)