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Calorie & Macro Calculator
Estimate daily energy needs (Mifflin-St Jeor) and a balanced macro split for your goal.
Fill in your details to see your calorie and macro targets.
Formula
TDEE = BMR × activity factor, then adjust for your goal (−15–20% to lose fat, +5–10% to gain)
How to calculate
- 1Estimate BMR with Mifflin-St Jeor: 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5 for men (− 161 for women).
- 2Multiply by your activity factor: 1.2 sedentary, 1.375 light, 1.55 moderate, 1.725 very active.
- 3Adjust for your goal: subtract 15–20% for fat loss or add 5–10% for muscle gain.
- 4Split the calories into macros — protein first at 0.8–1.6 g per kg of body weight.
How to use this calculator
- 1Select your sex, age, height and weight.
- 2Pick the activity level that matches a typical week.
- 3Choose your goal — lose, maintain or gain.
- 4Read your daily calorie and macro targets instantly.
Examples
Cutting example
A 30-year-old, 80 kg, 180 cm man, moderately active: BMR ≈ 1,805, TDEE ≈ 2,800, fat-loss target ≈ 2,240–2,380 kcal.
Maintenance example
A 28-year-old, 60 kg, 165 cm woman, lightly active: BMR ≈ 1,325, TDEE ≈ 1,820 kcal to maintain weight.
Common questions
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