Eatery tools
Macro calculator for eating out
Enter your height, weight and goal to get an estimated daily calorie target, your protein, carbs and fat in grams, and your BMI. Then use those numbers to pick restaurant meals that fit.
How to use your numbers when you eat out
- Run the calculator and save the result as your Goal tracker targets.
- Open any restaurant on Eatery Explore and compare menu items by calories and protein.
- Tap “+ Add” on what you’re considering. The Goal tracker shows how the meal fits your day.
A day of eating is rarely one meal, so a simple check is calories per gram of protein. A lower number means more protein for the calories. Your daily targets above give you the budget to measure each restaurant order against.
Want the same targets on your phone? Download Eatery or scan the QR code in your results.
How the calculator works
- Resting burn (BMR): the Mifflin–St Jeor equation, from age, sex, height and weight.
- Maintenance calories: BMR times an activity multiplier from 1.2 (mostly sitting) to 1.725 (very active).
- Your goal: lose weight is maintenance minus 500 calories, gain weight is plus 300, staying balanced is maintenance.
- Macros: protein from body weight by goal, fat at 25% of calories, and carbs from whatever calories remain.
- BMI: weight in kilograms divided by height in meters squared, using the standard adult categories.
Estimates for adults 18 and over, not medical advice. Check with a doctor or registered dietitian before making big changes, especially if you are pregnant, nursing or managing a medical condition.
Frequently Asked Questions
What is a macro calculator?
A macro calculator estimates how many calories you burn in a day and splits a target into protein, carbs and fat in grams. Eatery's takes your age, sex, height, weight, activity and goal.
How many calories should I eat to lose weight?
This calculator subtracts 500 calories from your estimated maintenance calories, about a pound a week, and never goes below 1,200 for women or 1,500 for men. It is an estimate, not medical advice.
How much protein do I need?
The calculator uses 1.6 grams per kilogram of body weight to stay balanced, 1.8 to gain and 2.0 to lose, capped at 35% of your calories. Those fall inside the 1.6 to 2.2 range commonly used for active adults.
Is BMI accurate?
BMI is a quick screening number from height and weight. It can't tell muscle from fat, so athletes and very muscular people can read as overweight. Use it as context, not a verdict.
Does the calculator save my information?
Your answers stay in your browser on your device. A random anonymous session cookie lets us recognize you when you come back, and nothing is tied to a name or email.
Do I need an account to use it?
No. You never log in on the website. When you want your targets on your phone, scan the QR code or download Eatery: Eating Out Made Easy on the App Store.
