Calorie & Macro Calculator
Estimate your BMR, TDEE, a daily calorie target, and starting macros in seconds.
What do BMR, TDEE and macros mean?
Basal Metabolic Rate (BMR) — Estimated calories your body uses at rest for basic functions.
Total Daily Energy Expenditure (TDEE) — Estimated daily calorie needs after activity is considered.
Macronutrients (macros) — Protein, carbohydrates, and fat.
Calorie deficit — Eating below your estimated maintenance calories over time.
The Mifflin–St Jeor equation uses different male and female coefficients when estimating resting energy needs.
Choose the option that best reflects your overall weekly activity, including exercise and everyday movement. Your estimated maintenance calories can be adjusted later using your weight trend.
Plain-language goals — no percentages or calorie math needed.
These numbers are estimates based on population averages. Use them as a starting point and adjust based on your real-world progress. Consult a healthcare professional before making major dietary changes.