Calorie Calculator

Estimate BMR, TDEE and your daily calorie target — with a science-based protein, carbs and fat breakdown.

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Calorie Calculator

Daily calorie needs and macro split using the Mifflin-St Jeor equation.

Gender

Age

Height

Weight

Activity level

Goal

Daily calorie target

2,602 kcal

BMR 1,679 · TDEE 2,602

Protein

115 g

461 kcal

Carbs

373 g

1,491 kcal

Fat

72 g

651 kcal

P 18%C 57%F 25%

How to use Calorie Calculator

1
Enter your stats
Age, gender, height and weight are used to compute your BMR — the calories you'd burn at rest.
2
Pick your activity level
From sedentary to very active, this scales BMR to your total daily energy expenditure (TDEE).
3
Choose your goal
Maintain uses TDEE. Lose subtracts a 500 kcal deficit for ~0.5 kg / week. Gain adds a 400 kcal surplus for lean muscle.
4
Read the macros
Protein, carbs and fat targets in grams and calories — ready to plug into any food tracker.

About Calorie Calculator

Estimate BMR, TDEE and your daily calorie target — with a science-based protein, carbs and fat breakdown.

Use Calorie Calculator when you need to daily calorie needs & macro split. Review the available options in the interface, process your input, and check the result before saving or copying it.