VValune Open Valune

Calculator

Macro calculator: protein, carbs & fat

A Valune toolFree, no sign-upGeneral estimates

Enter your details and a goal to get a general estimate of your daily protein, carbs, and fat — plus your calories at rest (BMR), daily calorie needs (TDEE), BMI, and a rough water target. These are the same equations Valune uses inside the app, shown here with their sources.

Used by the BMR equation.
Cut subtracts ~500 cal/day (≈1 lb/week); Gain adds ~300 cal/day.
If you already have a daily calorie number, enter it and your macros will be built from it.

All outputs are general estimates from population-level equations, not personalized medical or nutrition advice. Individual needs vary with genetics, health conditions, training, and more.

Track your macros in Valune

Log food, protein, carbs, fat, and water — and watch your trends over time — in one calm, ad-free app. The same equations power your in-app targets. Free to start.

See how it works

How each number is calculated

Calories at rest (BMR)

Valune uses the Mifflin–St Jeor equation, one of the most validated resting-metabolism formulas. For men: 10 × kg + 6.25 × cm − 5 × age + 5. For women: 10 × kg + 6.25 × cm − 5 × age − 161.

Daily calorie needs (TDEE)

Your BMR multiplied by an activity factor (1.2 sedentary up to 1.9 very active). This estimates the calories you burn on a typical day.

BMI

Weight in kilograms divided by height in meters squared. Category bands follow the CDC: under 18.5 is underweight, 18.5–24.9 healthy weight, 25–29.9 overweight, and 30 or above is obesity. BMI is a rough screen and doesn't distinguish muscle from fat.

Water

Roughly half your bodyweight in ounces — the guideline the Mayo Clinic and others describe. Shown here in ounces and cups. Food, climate, and exercise all shift real needs.

Macros

Protein is set from your bodyweight (about 0.8 g/lb as a simple starting estimate; active people often aim higher, toward 0.8–1.2 g per pound of lean mass). Carbs are estimated at about 45% of your calorie target divided by 4 calories per gram, and fat at about 28% divided by 9 calories per gram, following standard macronutrient distribution ranges.

Sources

  • Calories at rest (BMR): Mifflin–St Jeor equation — Mifflin & St Jeor et al., Am. J. Clinical Nutrition (1990). PubMed
  • Daily calorie needs (TDEE): BMR × activity factor (PAL 1.2–1.9) — FAO/WHO/UNU Human Energy Requirements (2001). FAO
  • Body Mass Index (BMI): weight (kg) ÷ height (m)² — U.S. Centers for Disease Control & Prevention. CDC
  • Carb / fat / protein split: Acceptable Macronutrient Distribution Ranges — Dietary Guidelines for Americans 2020–2025 (USDA & HHS). DietaryGuidelines.gov
  • Protein for active people: 0.8–1.2 g per lb of lean mass — Int'l Society of Sports Nutrition Position Stand (2017). PubMed
  • Daily water goal: ≈ half your bodyweight in ounces — Mayo Clinic, "Water: How much should you drink?" Mayo Clinic

Related guides

← More Valune guides

Valune is a general wellness app designed to help you track habits and notice patterns; it is not a medical device and does not diagnose, treat, cure, or prevent any condition. These calculator results are general estimates only and are not a substitute for professional medical or nutritional advice. Always talk with a qualified healthcare provider before making significant changes to your diet, exercise, or health routines, especially if you are pregnant, have a history of disordered eating, or have an existing medical condition. If you are struggling with substance use, you can reach SAMHSA's free, confidential helpline at 1-800-662-4357, and if you are in emotional distress or crisis, you can call or text the 988 Suicide & Crisis Lifeline anytime.