Finding a reliable, accurate, and truly free calorie calculator without subscription paywalls is getting harder. Most apps hide your macro split or maintenance calories behind a premium membership. We believe basic health math should be free.
Below, you can use our advanced TDEE (Total Daily Energy Expenditure) and Macro Calculator. It uses the highly-regarded Mifflin-St Jeor equation to estimate exactly how many calories and how much protein you need to lose fat or build muscle.
How to use a Macro Tracker Free
Knowing your numbers is only half the battle. To actually lose fat or build muscle, you need to log your food consistently. Most apps charge $10 to $20 a month just to let you use a barcode scanner or see your protein intake.
At DietLog, we built a macro tracker free of all premium paywalls. Our app includes:
- Free Barcode Scanner: Scan food labels instantly without upgrading.
- Macro Breakdowns: See exact Protein, Carbs, and Fats for every meal.
- AI Health Coach: Don't know what to eat to hit your protein goal? Just ask the AI!
What is TDEE?
TDEE stands for Total Daily Energy Expenditure. It is the total number of calories your body burns in a 24-hour period, including your resting metabolism (BMR) and all physical activity (walking, lifting, working). If you eat fewer calories than your TDEE, your body is forced to burn stored fat for energy, resulting in weight loss. If you eat more, you gain weight.
How much Protein do I need?
A standard scientific recommendation for active individuals looking to build or preserve muscle is roughly 1.6 to 2.2 grams of protein per kilogram of body weight (or 0.7 - 1 gram per pound). Our calculator above uses this verified bodyweight multiplier rather than a generic percentage, ensuring your protein target is exactly what your specific body needs.
Ready to hit your targets?
Stop paying for basic tracking. Use DietLog to scan barcodes and log macros completely free.
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