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Pocket Nutrition Coach

Free tool

Macro calculator

Work out your daily calories, protein, carbs and fat. Free, no sign-up.

  • Your answers stay in your browser
  • The same calculation the app uses
Sex

Used in the energy equation and the safety minimum. It changes the maths, not the food.

18 to 100

120 to 250

30 to 300

How active are you?
Your goal

Your answers stay in this browser. Nothing you type is sent or saved.

Estimate

Your daily numbers

Answer the questions and press Calculate. You'll see your calories for the day, and protein, carbs and fat in grams.

An estimate for healthy adults, not medical advice. If you are pregnant or breastfeeding, under 18, or managing a medical condition, talk to a GP or an Accredited Practising Dietitian before following any target.

The basics

Protein, carbs and fat.

Macros, short for macronutrients, are the three nutrients that carry the energy in food. Your calorie target is the total; your macros are how it splits.

Protein
4 calories per gramSet first, from your bodyweight and your goal.
Fat
9 calories per gramAbout 25% of your calories.
Carbs
4 calories per gramThe calories left after protein and fat.

The method

How the calculator works.

It is the same calculation the app uses to set your starting targets when you sign up.

  1. Resting energy

    Your basal metabolic rate (BMR) comes from the Mifflin-St Jeor equation, using your sex, age, height and weight.

  2. Maintenance

    BMR is multiplied by an activity factor, from 1.2 for mostly sitting to 1.9 for very active. That is your maintenance estimate.

  3. Your goal

    Lose fat sets calories 20% under maintenance, build muscle 12% over, and maintain keeps them level.

  4. Protein

    2.2 g per kg of bodyweight to lose fat, 2.0 g to maintain and 1.8 g to build muscle. Above a BMI of 30 it is worked out from an adjusted weight, and it never takes more than 40% of calories.

  5. Fat and carbs

    Fat is about 25% of calories. Carbs fill the rest.

  6. A safety floor

    Calories never go below 1,200 for women or 1,500 for men, the general safety minimum. Anything added goes to carbs.

Read the references on the Sources page

From numbers to meals

Your whole day of meals, built to your numbers.

Whole-food portions are worked out in grams; recipe meals are scaled by serving, with every ingredient's weight shown when you open the recipe.

  • Swap a food and the app re-sizes the new portion to match what it replaced, protein first.
  • Your plan turned into a shop, grouped by aisle, with an estimated cost.
  • Tick the meal you ate, or log anything else in the diary.
  • The app suggests a weekly calorie and macro change from your weigh-ins and adherence. You accept it, or your coach does.

A coach in your pocket for A$2 a week.

All the thinking done for you: the app plans your meals to your macros, builds the grocery list and tracks your training, to lose fat, maintain or build muscle. Membership is $2 a week for the first 5,000 members.

Free: one meal plan portioned to your targets, five food swaps, one-tap logging and your grocery list.

Start free
A planned day for Saturday 12 September: 2,295 of a 2,296 calorie target and 197 of 195 grams of protein, with a note saying that when you have eaten breakfast, one tap on Ate it logs it

Food data

Built from Australian food.

Everyday ingredients and supermarket foods, in one search from your food diary.

foods to search
2,200+foods to search
Australian foods from the AFCD, with 18 vitamins and minerals per 100 g
1,500+Australian foods from the AFCD, with 18 vitamins and minerals per 100 g

Food composition data sourced from the Australian Food Composition Database, Food Standards Australia New Zealand, released under a Creative Commons Attribution 4.0 International licence.

Counted on 30 September 2026.

The diary tracks calories, protein, carbs and fat. Comparing vitamins and minerals with Australian reference values is on the App Store Pro plan only.

What it costs.

Free

$0

Free to start. No card, no trial clock.

  • 1 meal plan, portioned to your targets
  • 1 macro profile: your coach's numbers, or the calculator's
  • 5 food swaps, to see how swapping works
  • One-tap logging and the food diary
  • Your grocery list, built from the plan
  • The training hub: 900+ exercises and your own sessions
Start free

Membership

Founding member price

A$2 a week

For the first 5,000 members, held at that price for as long as you stay subscribed.

  • Unlimited meal plans, macro profiles and swaps
  • Recipes: 200+ with a photograph and macros per serving
  • The food library: browse and filter everyday foods
  • Eating Out: 300+ Australian takeaway and fast-food items, ranked by what still fits today
  • Favourites, progress and rewards, and the leaderboard
  • Copy any creator's day, workout or grocery list
Start free

Start free, then upgrade inside the app. Billed weekly by card on the web. Cancel any time from Billing in the app.

On the App Store the iPhone app is sold at its own prices: Basic A$14.99 a month or A$99.99 a year; Pro A$24.99 a month or A$169.00 a year. The $2 a week membership is sold on the web only.

Questions about the calculator.

How accurate is a macro calculator?
It gives an estimate. Equations like Mifflin-St Jeor predict the average for people like you, and your real needs can sit above or below it. Treat the numbers as a starting point and adjust from what your weight and training do. In the app, a weekly suggested change does that from your weigh-ins and adherence.
Does the calculator save what I type?
No. The numbers are worked out in your browser. Your answers are not sent to us, not saved, and not put in the page address.
Why does it ask for my sex?
The Mifflin-St Jeor equation uses a different constant for men and women, and the safety minimum is 1,200 calories a day for women and 1,500 for men. It changes the maths, not the food.
Can I use my coach's macros instead?
Yes. When you sign up, type in the calories, protein, carbs and fat your coach gave you, as they are, and the app plans and tracks against those numbers.
Is it right for everyone?
It is for healthy adults. If you are pregnant or breastfeeding, under 18, managing a medical condition (including diabetes, kidney disease or a history of disordered eating), or take medication that interacts with diet, talk to a GP or an Accredited Practising Dietitian before following any target. A starting point, not a prescription. Nothing here is medical advice.
What happens when I sign up?
Pick your goal and answer the same questions, or type in numbers you already have. The app sets your starting targets with this calculation and builds your first day of meals to them. Free gives you one meal plan, one macro profile and five food swaps, with no card.

Get a day of meals built to your numbers.

Free to start. No card, no trial clock.

Start free

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