Free Macro Calculator

BMI reference chart

BMI (Body Mass Index) compares your weight to your height. Here's how the numbers are generally classified, so you can see where your result falls:

Based on the standard WHO classification. For Asian populations, some health guidelines use lower cut-offs (overweight from around 23). BMI is a general screening tool — it doesn't account for muscle mass or body build, so treat it as a guide, not a diagnosis.

How the calculator works

First, it estimates your Basal Metabolic Rate (BMR) — the energy your body uses at rest — from your sex, age, height, and weight using the widely-used Mifflin-St Jeor equation. It multiplies that by your activity level for your total daily energy needs, then adjusts for your goal: a moderate deficit to lose weight, maintenance for proper nutrition, or a small surplus to gain weight or build muscle. Finally, it splits those calories into macros according to your chosen diet style.

The three diet styles

Keto (low-carb) is our specialty — and for good reason. Carbs are kept very low (~25g) to switch your body into fat-burning ketosis, which is known for steady, all-day energy, fewer cravings, and natural appetite control that makes a calorie deficit far easier to stick to, plus steadier blood sugar. That combination is why so many people find keto the most sustainable way to lose weight and keep it off. For comparison, high-protein sets protein highest with moderate carbs and fat (no ketosis required; often used for muscle building), and balanced is a classic even split for everyday nutrition. Across all three, protein preserves and builds muscle (especially in a deficit or as we age), while fat and carbs supply energy.

New to keto specifically? Start with our Keto for Beginners guide, or read how keto helps you lose weight.

The easy part: we cook it for you

Knowing your macros is one thing — hitting them every day is another. That's what Meals by Lily removes. We offer keto meal plans (with larger portions available on request), freshly cooked and delivered, so you don't have to weigh, count, or plan. Our plans are keto-based and low-carb by design — we don't offer separate high-protein, balanced, or muscle-gain plans, so the calculator's other modes are a general reference, not plans we sell as-is, and we don't cater to every macro target. If you need special customization (say a high-protein or higher-calorie build), that's a custom meal plan, not standard menu modification — and because it means extra hands-on preparation, a dedicated cook, and a separate cook batch of its own, it's quoted case-to-case and typically starts above our standard plan pricing. Message us and we'll tell you if it's something we can do. Ready to eat keto without the daily effort? See our keto meal plans →

Common questions