Calorie & Macro Calculator
Find your daily calorie target and macro split based on your goals, training, and lifestyle. Same formula Pono uses to build your meal plan — so what you see here is what you'll get when you sign up.
Fill in your details to see your daily target.
You've got the target. Pono builds the meals to hit it.
Pono uses this exact calculation to build your weekly meal plan — with full recipes, real ingredients in grams, and a shopping list grouped by aisle. So you don't have to figure out what to eat to actually hit these numbers.
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How we calculate your target.
Mifflin-St Jeor BMR
Your Basal Metabolic Rate — the calories you'd burn lying in bed all day. Calculated from your weight, height, age, and sex using the Mifflin-St Jeor formula, the most accurate method for most people.
Activity & training
Your BMR multiplied by your activity level, plus extra calories for the days you train. Most generic calculators stop at activity level — we add training because moderate gym work adds 250-400 calories per session, and that matters.
Your goal
A surplus or deficit applied based on what you're working toward — losing weight, holding steady, or building muscle. The calculator uses the same numbers Pono uses, so your meal plan will match your target.
Common questions about calorie targets.
Why do I need a calorie target?
A target gives your eating direction. Without one, it's easy to drift — eating just enough to feel full but not enough to actually lose weight, build muscle, or recover from training. A target turns vague intentions into a concrete number.
How accurate is the Mifflin-St Jeor formula?
It's the most accurate widely-used formula for estimating BMR — typically within 10% of measured BMR for most people. It's the formula used by registered dietitians, sports nutritionists, and research papers. No formula is perfect though, so we recommend using it as a starting point and adjusting based on real-world results over 2-3 weeks.
What if I don't train at the gym?
Set training days to 0. The activity level dropdown still accounts for general daily movement (walking, standing, manual labour, etc.) — so you'll get an accurate target even without structured exercise.
Should I eat the same calories every day or vary by training day?
The calculator gives you a daily average. Some people prefer to eat slightly more on training days and slightly less on rest days, but for most people, eating the same target every day is simpler and works just as well. Consistency beats optimisation.
What's the difference between lean recomp and lean bulk?
Lean recomp is a small surplus (+250 kcal) — enough to slowly add muscle while staying lean, ideal if you're already in shape and want gradual changes. Lean bulk is a bigger surplus (+450 kcal) — for faster muscle gain, accepting some fat gain along the way.
Can Pono build the meals to hit this target?
Yes — that's the whole point. Pono takes your calorie and macro target and builds a weekly meal plan that hits it, with full recipes and a shopping list. No tracking, no logging, no working out portions yourself.