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Calorie Calculator (BMR, TDEE & Macros)

Fast, accurate, and pretty—Metric/US units, shareable link, downloadable results, print/PDF, and a full SEO article below.

Find Your Daily Calorie Needs

Unit system
Enter height between 120 and 230 cm.
Enter weight between 30 and 220 kg.
BMR (Mifflin–St Jeor)
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TDEE (Maintain)
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Target Calories (Goal)
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Suggested Macros (g)
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Protein ≈ 4 kcal/g · Carbs ≈ 4 kcal/g · Fat ≈ 9 kcal/g
Educational tool only. For medical or diet advice, consult a professional.

Automated Tests

Sanity checks (Mifflin–St Jeor):

Calorie Calculator Guide: TDEE, Macros, and Real-World Dieting

Table of Contents
  1. What are calories and why do they matter?
  2. BMR, TDEE, and activity factors
  3. Why the Mifflin–St Jeor equation?
  4. Setting calories for fat loss, maintenance, and muscle gain
  5. Macros 101: protein, carbs, and fat
  6. Sample day of eating (flexible meal ideas)
  7. Common mistakes and pro tips
  8. FAQs

1) What are calories and why do they matter?

Calories are units of energy. Every food or drink contains energy your body uses to breathe, move, think, and recover. If you consistently eat fewer calories than you burn, you lose weight; if you eat more, you gain weight. The idea is simple—the execution is not. A reliable calculator turns guesswork into clear numbers so you can plan and track with confidence.

2) BMR, TDEE, and activity factors

BMR (Basal Metabolic Rate) is the energy your body uses at rest for essential functions. TDEE (Total Daily Energy Expenditure) = BMR × activity factor. The activity multiplier ranges from ~1.2 (sedentary) to ~1.9 (very active) depending on how much you move and train.

3) Why the Mifflin–St Jeor equation?

The Mifflin–St Jeor equation is widely used in modern nutrition because research suggests it aligns well with today’s lifestyles. For men: 10×kg + 6.25×cm − 5×age + 5. For women: 10×kg + 6.25×cm − 5×age − 161. We use it here to estimate BMR before applying your activity factor.

4) Setting calories for fat loss, maintenance, and muscle gain

First, estimate your TDEE. For fat loss, a 10–20% calorie deficit is a common sustainable starting point. More aggressive cuts can work short term but are harder to sustain. For muscle gain, consider a 10–20% calorie surplus—enough to support progress without excessive fat gain. Track weekly trends (weight, measurements, photos, gym performance) and adjust calories by ~3–10% as needed.

5) Macros 101: protein, carbs, and fat

Protein supports muscle repair and helps you feel full. A popular range is ~1.6–2.2 g/kg body weight. Carbs fuel training and daily activity; fat supports hormones and cell health. A balanced starting point is 40% carbs, 30% protein, 30% fat. Prefer whole foods; include fiber, fruits, and vegetables for micronutrients and satiety.

6) Sample day of eating (flexible meal ideas)

Portion control, minimally processed foods, and adequate hydration drive most results. Adjust portions to hit your target calories and macros.

7) Common mistakes and pro tips

FAQs

I’m a beginner. Where should I start?
Use the calculator to estimate TDEE, pick a 10–15% deficit or surplus based on your goal, and stick to it for 4–6 weeks before adjusting.
Should I eat the exact same calories every day?
You can vary by training vs. rest days if you like, but focus on your weekly average and consistency.
Do I need to track macros?
Not mandatory, but understanding macros often improves protein intake, satiety, and training recovery. Start simple and refine over time.

Disclaimer: Informational purposes only—always consult your healthcare provider or a registered dietitian for personalized guidance.