Calorie Calculator — TDEE, Maintenance & Macros
Find your daily calorie target and macros using the Mifflin-St Jeor formula. See your BMR, TDEE, calorie deficit for weight loss, and protein, carb and fat split — in imperial or metric.
Your Details
Daily Calorie Target
2,426 kcal
to maintain your weight
- BMR (at rest)
- 1,765 kcal
- TDEE (maintenance)
- 2,426 kcal
Macros
182g
Protein
30%
243g
Carbs
40%
81g
Fat
30%
Calories for Every Goal
| Goal | Daily Calories |
|---|---|
| Lose 1 lb / 0.5 kg per week | 1,926 kcal |
| Lose ½ lb / 0.25 kg per week | 2,176 kcal |
| Maintain weight | 2,426 kcal |
| Gain ½ lb / 0.25 kg per week | 2,676 kcal |
| Gain 1 lb / 0.5 kg per week | 2,926 kcal |
Calorie & Macro Reference
What is TDEE?
Total Daily Energy Expenditure — the calories you burn per day including activity. Eat at TDEE to maintain, below it to lose, above it to gain.
Safe deficit
A 500 kcal/day deficit ≈ 1 lb (0.45 kg) of fat loss per week. Larger deficits risk muscle loss; most guidelines suggest not eating below ~1,200 (women) / 1,500 (men) kcal.
Protein guidance
Common targets are 0.7–1 g of protein per pound of bodyweight (1.6–2.2 g/kg) when active or losing fat, to preserve muscle.
Mifflin-St Jeor
This calculator uses the Mifflin-St Jeor equation for BMR — the most accurate general formula validated in research.
Activity multipliers
BMR is multiplied by 1.2 (sedentary) up to 1.9 (extra active). Be honest — most people overestimate their activity level.
Not medical advice
Estimates are a starting point. Adjust based on real-world results over 2–4 weeks, and consult a professional for medical or clinical needs.
About This Tool
Calories and macros, all in one place
This calculator doesn’t just give one number. It shows your BMR, your TDEE (maintenance calories), and a target for every goal — so you can see exactly how many calories to eat to lose, maintain, or gain.
It also splits your calories into protein, carbs and fat with selectable presets. Already know your BMI? Pair it with your calorie target for a complete picture.
TDEE & BMR
Maintenance calories and resting burn, both shown.
Macro Split
Protein, carbs and fat in grams — 3 presets.
Deficit & Surplus
Targets for losing or gaining at a safe pace.
Imperial & Metric
Feet/pounds or cm/kg — your choice.
Every Goal
A table of calories for all five goals at once.
Reference Guide
Built-in calorie and protein guidance.
Quick Start
How to Calculate Your Calories
Enter Your Details
Pick imperial or metric, then add sex, age, height and weight.
Set Activity Level
Choose sedentary up to extra active — be honest for accuracy.
Pick a Goal
Lose, maintain, or gain. The target adjusts automatically.
Read Calories & Macros
See your target calories plus protein, carb and fat grams.
Use Cases
Who Uses This Calculator
Weight Loss
Find the calorie deficit that loses fat at a safe, sustainable pace.
Muscle Gain
Get a lean-bulk surplus and a high-protein macro split.
Maintenance
Know exactly how much to eat to hold your current weight.
Athletes
Match calories to high training volume with the activity multipliers.
Meal Planning
Turn macro grams into a daily meal plan you can hit.
Getting Started
A clear, research-based starting point before tracking your results.
FAQ
Frequently Asked Questions
Total Daily Energy Expenditure — the calories you burn per day including activity. Eat at TDEE to maintain, below it to lose, above it to gain.
The Mifflin-St Jeor equation estimates your BMR, then an activity factor (1.2–1.9) gives your TDEE. Your goal adjusts the target — e.g. a 500 kcal deficit for ~1 lb loss per week.
The most accurate general BMR formula. Men: 10×kg + 6.25×cm − 5×age + 5. Women: 10×kg + 6.25×cm − 5×age − 161. Applied automatically here.
About 500 kcal/day ≈ 1 lb (0.45 kg) fat loss per week. Avoid dropping below ~1,200 (women) / 1,500 (men) kcal without supervision.
When active or cutting, 0.7–1 g per pound of bodyweight (1.6–2.2 g/kg) helps preserve muscle. Use the High Protein preset to see a higher split.
Eat below your TDEE — about a 500 kcal/day deficit ≈ 1 lb (0.45 kg) loss per week. Pick a weight-loss goal to see your exact target, kept above safe minimums.
BMR is the calories you burn at rest; TDEE is BMR × an activity factor — the total you burn per day. The calculator shows both.
Yes — it splits your calories into protein, carb and fat grams, with Balanced, High Protein and Low Carb presets.
Yes — toggle imperial for feet/inches and pounds, or metric for cm and kg. The result is identical.
Yes. Completely free, no sign-up, no data stored. For general information only — not medical advice.