The same method as the app
Calories, macros and protein come from the same rules Mobbe uses to set your daily target. We tested them with 414 profiles: they match the app, field by field.
Calorie, macro, protein and 1RM calculators
Calculate your calories, your macros, how much protein you need and your 1RM with the same method the Mobbe app uses. Free, no sign-up, and with the sources behind every number.
Calorie calculator
Your maintenance and your target to lose, maintain or gain weight, compared with Mifflin-St Jeor and Harris-Benedict.
2,950 kcalmaintenance for a 30-year-old man, 180 cm and 85 kg, who trains 4 days a week.Calculate →Macro calculator
Grams of protein, carbs, fat and fiber for your goal, within your calories.
170 · 201 · 85 gof protein, carbs and fat in 2,250 kcal to lose weight at 85 kg.Calculate →Protein calculator
Grams of protein a day based on your weight and your goal, with a 50 to 100 kg table.
126 gof protein a day to build muscle at 70 kg.Calculate →1RM calculator
Your one-rep max with Epley and Brzycki, by RIR or RPE, and your training weights from 50 to 100%.
114.6 kgestimated 1RM from 100 kg × 5 reps to failure.Calculate →
Numbers you can explain
Every rule has a source
Mifflin-St Jeor for resting expenditure, activity factors measured with doubly labeled water, protein based on the strength-training meta-analyses. Each page cites its studies.
Built for people who train
There's no sedentary level, and protein aims to keep and build muscle. If you barely move, your real expenditure may be lower than what you see.
Frequently asked questions
Are the calculators free?
Yes, and you don't need to sign up. Everything is calculated in your browser: what you enter isn't sent or saved.
How accurate are they?
They're estimates with the most studied equations, not measurements. Each person's real expenditure varies; that's why in the app, reviews compare your target with your real weight and suggest adjustments.
Why do they give more calories than other calculators?
Because they use activity factors based on measured expenditure (1.5 to 1.9) instead of the classic ones (1.375 to 1.9), which underestimate it. The calorie calculator shows both so you can compare.
Can I use them if I'm under 18?
The 1RM one, yes. The calorie, macro and protein calculators don't calculate targets for anyone under 18, because the body is still growing: in the app you get general guidelines and, if you want a meal plan, it's best to put it together with a professional.
Routines and exercises
Mobbe
Mobbe builds your plan with these numbers
Download Mobbe and answer a few questions: it builds your routine for free and, with PRO, your meal plan with grams and macros comes from these same calculations. At every review it's compared with your real weight and adjusted.
