This free Australian macro and calorie calculator gives you a personalised daily nutrition target based on your body, goals and activity level. Whether you are trying to lose fat, build muscle or simply understand how much you should be eating each day, this tool gives you the numbers you need to get started.

The calculator uses the the most widely validated method for estimating Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) in adults. BMR is the number of calories your body burns at complete rest to keep basic functions running. TDEE is your BMR multiplied by your activity level giving you a true picture of how many calories you burn across the whole day including exercise, walking, work and everyday movement.

Your macro targets are then calculated from your TDEE based on your selected goal. Fat loss targets create a calorie deficit while preserving protein to protect muscle. Muscle building targets create a calorie surplus with higher protein and carbohydrate allocation. Maintenance targets match your TDEE exactly.

Protein, carbohydrates and fats are all calculated in grams so you know exactly what to aim for each day. These numbers work as a starting point. Your body will respond differently to anyone else with the same stats so use your results for one to two weeks, track your progress and adjust from there.

Nutritional data and calculation methodology is based on current evidence and updated regularly to reflect best practice in sports nutrition and dietetics.

Step 1. Enter your details — add your age, gender, height in centimetres and weight in kilograms.

Step 2. Choose your activity level — pick the option that best describes your typical week, not just your gym sessions. Think about how much you move throughout the whole day including work, walking and daily tasks.

Not sure which one to pick? Here is a simple guide:

Sedentary: you mostly sit during the day and rarely exercise.

Lightly active: you exercise once or twice a week or walk regularly but are mostly seated throughout the day.

Moderately active: you exercise three to four times a week and move around a reasonable amount day to day.

Very active: you exercise five or more times a week or have a job that keeps you on your feet.

Super active: you train hard every single day or have an extremely physical job like a tradie, nurse or personal trainer.

Step 3. Select your goal — choose fat loss, maintenance or muscle building depending on what you are working towards right now.

Step 4. Get your results — the calculator will show you your daily calorie target plus how much protein, carbs and fat to aim for each day in grams.

If you want a fully personalised plan with guidance from a real nutritionist, find out more about working with a Uvolve nutritionist here.