What is a macro calculator?

A macro calculator estimates how many grams of protein, carbohydrates, and fat you should eat each day based on your weight, height, age, sex, activity level, and goal. kkal.ai uses the Mifflin-St Jeor equation to calculate BMR, multiplies by an activity factor to get TDEE, then splits the calorie target into macro grams.

How accurate is the Mifflin-St Jeor equation?

The Mifflin-St Jeor equation is considered the most accurate predictive equation for resting metabolic rate in healthy adults. A 2005 Academy of Nutrition and Dietetics review found it predicted RMR within 10% of measured values in roughly 82% of non-obese adults.

Is kkal.ai free to use?

Yes. The kkal.ai macro calculator, BMR calculator, and AI meal photo analyzer are free to use on the web. No account is required to use the standalone calculators.

What macro split should I use for weight loss?

kkal.ai recommends 40% protein, 40% carbohydrates, and 20% fat for weight loss. Higher protein intake helps preserve lean muscle in a calorie deficit and increases satiety. For maintenance or muscle gain, a 30/45/25 split is the default.

How does kkal.ai analyze meal photos?

kkal.ai uses GPT-4 Vision to identify foods in an uploaded photo, then estimates calories, protein, carbohydrates, and fat per item based on visible portion sizes and standard nutrition data.

kkal.ai Blog

Articles on calorie counting, macronutrients, hydration, HIIT, strength training, and mindful eating from the kkal.ai editorial team.

The Complete Guide to Calorie Counting for Weight Management
Master the fundamentals of calorie counting with this comprehensive guide covering everything from basic principles to advanced tracking strategies.
2024-01-15 · 8 min read
Macronutrients Explained: The Role of Protein, Carbs, and Fats
Dive deep into the three essential macronutrients and learn how to balance them for optimal health and performance.
2024-01-12 · 6 min read
High-Intensity Interval Training (HIIT): Maximizing Your Workout Efficiency
Discover how HIIT can transform your fitness routine with shorter, more effective workouts that boost metabolism and improve cardiovascular health.
2024-01-10 · 5 min read
Mindful Eating: How to Transform Your Relationship with Food
Learn the principles of mindful eating to develop a healthier relationship with food, reduce overeating, and improve digestion.
2024-01-08 · 7 min read
The Importance of Hydration: How Much Water Do You Really Need?
Explore the science behind proper hydration and learn practical strategies to maintain optimal fluid balance throughout the day.
2024-01-05 · 6 min read
Strength Training for Beginners: Building a Strong Foundation
Start your strength training journey with confidence using this comprehensive beginner's guide to building muscle and improving overall fitness.
2024-01-03 · 8 min read
Best and Most Accurate Calorie Tracking Apps for 2025
Discover the most accurate calorie tracking apps available today and learn what makes them reliable for weight management.
2024-12-20 · 9 min read
How Do Calorie Tracking Apps Actually Work?
Dive into the technology behind calorie tracking apps and understand how they calculate the nutritional content of your meals.
2024-12-18 · 10 min read
Do Calorie Tracking Apps Help You Lose Weight?
Examine the scientific evidence behind calorie tracking apps and their effectiveness for sustainable weight loss.
2024-12-15 · 11 min read
Top Free Calorie Tracking Apps You Can Use Today
Discover the best free calorie tracking apps available and learn which features you need for successful weight management.
2024-12-12 · 8 min read
Should You Track Calories Every Day? Pros and Cons
Explore the benefits and potential drawbacks of daily calorie tracking to determine if it's the right approach for your health goals.
2024-12-10 · 12 min read