Calculators
Calorie & Macro Calculator
Estimate daily calorie needs from BMR and activity, with a simple goal adjustment and macro split.
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Version 1.0.0 · Last reviewed
Tool
Result
Live output from your inputs
Enter values and calculate to see results.
How it worksShow guideHide guide
Introduction
Estimate daily calorie needs (TDEE) from Mifflin–St Jeor BMR, activity level, and a simple goal — plus a starter macro split.
Disclaimer: This tool is for informational purposes only and is not professional medical, financial, or tax advice.
Formula
BMR uses Mifflin–St Jeor. TDEE applies an activity multiplier; the daily target adds a goal surplus or deficit. Macros use a 30/40/30 calorie split.
- BMR — Basal metabolic rate (kcal/day)
- a — Activity factor
- \Delta — Goal adjustment (kcal)
Step-by-step
- Enter weight, height, age, and sex used by the formula.
- Choose activity level and goal.
- Review target calories and macros.
Worked example
A 70 kg, 175 cm, 30-year-old male at moderate activity gets a TDEE near 2,600 kcal; macros follow a 30/40/30 split.
Use cases
- Set a maintenance calorie baseline
- Plan a mild deficit or surplus
- Get rough protein / carb / fat gram targets
Frequently asked questions
Is this a meal plan?
No. It is a planning estimate. Individual needs vary — consult a clinician or dietitian for personal advice.
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