Free tool
Calorie and macro calculator
Find out how many calories you need and how to split your macros for your goal — in seconds, no sign-up.
AÜMIA Advisor
Tell us how you feel
Write in your own words — tiredness, stress, low motivation, pain, or questions about your weight — and we'll share a tip.
General wellness tips generated by AÜMIA's rules, not a conversational AI. They don't replace therapy, medical, or nutritional advice — if something affects you persistently, seek professional support.
Free calculator
Calculate your calories and macros
Protein, carbs, and fat based on your weight, activity, and goal. No sign-up, in seconds.
- Protein 0 g
- Carbs 0 g
- Fat 0 g
🔒 100% private — the calculation happens in your browser, nothing is uploaded to any server.
Approximate calculation based on the Mifflin-St Jeor formula. Not a substitute for medical or nutritional advice.
How it works
Enter your data
Sex, age, weight, height, and your real activity level — not the one you wish you had.
Choose your goal
Lose weight, maintain, or build muscle. Each one adjusts your calories differently.
Get your daily target
Total calories and the protein, carb, and fat split that's right for you.
How are calories and macros calculated?
Your body burns energy even at rest — that's your basal metabolic rate (BMR). This calculator estimates it with the Mifflin-St Jeor formula, considered one of the most reliable because it uses your weight, height, age, and sex.
From the BMR, it's multiplied by a factor based on your activity level to get your total daily energy expenditure (TDEE): the calories you actually need to maintain your current weight. If your goal is losing weight, a moderate deficit is subtracted; if it's building muscle, a controlled surplus is added.
Macronutrients — protein, carbs, and fat — are the three energy sources in your diet. Protein helps maintain and build muscle, carbs are the main fuel for training, and fat is essential for your hormones. The ideal split changes based on your goal: that's why you can choose between a balanced split, a high-protein one, or a low-carb one.
No calculation replaces listening to your body: adjust the amounts based on how your weight and energy evolve over the weeks.
AÜMIA Tips
AÜMIA Merchandise
T-shirts, bottles, resistance bands, and more — all with the AÜMIA spirit.