Calorie & Macro Calculator
Eat exactly what your body needs
Generic 2,000-calorie diets don't work. Your body needs calories and macros based on YOUR weight, height, age, gender, activity level, and fitness goal — lose, maintain, or gain. This calculator uses the Mifflin-St Jeor equation (the gold standard) to compute your BMR, TDEE, and personalized macro split.
BMR
Resting burn
TDEE
× activity
± Goal
Surplus / deficit
Macros
P / C / F split
Three things to know about your numbers
Understanding these concepts makes the calorie output actionable.
BMR vs TDEE
BMR is what you burn at rest. TDEE is your total daily burn including activity. Eating below TDEE = weight loss. Above = weight gain. The calculator shows both.
Protein priority
Protein preserves muscle during cuts and builds it during bulks. 1.6-2.2g per kg of body weight is the science-backed sweet spot. This tool hits ~1.8g/kg for most inputs.
BMI context
BMI gives a snapshot but misses muscle mass. An athlete at 95kg and 185cm is 'overweight' by BMI. Use it as a reference, not a diagnosis.
Body Metrics
Daily Calories
Protein
Carbs
Fat
1,663 kcal
Resting burn rate
2,577 kcal
Total daily burn
23.8
Normal
2.4L
Recommended daily
Daily Calories
Protein
Carbs
Fat
BMR
1,663 kcal
Resting burn
TDEE
2,577 kcal
× activity
± Goal
0 kcal
Weight stable
Macros
2,577 kcal
P/C/F 30/40/30
23.8
Normal
2.4L
Recommended daily
Don't eat back exercise calories.Most fitness trackers overestimate calorie burn by 20-40%. Stick to your calculated TDEE-adjusted target and treat exercise as a metabolic bonus, not a license to eat more. Track for 2 weeks — if weight isn't moving in the right direction, adjust by 200 kcal.
Your personalized nutrition plan is one click away
Enter your stats, pick your goal, and get your exact calorie and macro targets in seconds.