Calorie Calculator
Calculate BMR, TDEE and daily macro targets.
How to use
- Pick your sex, then enter your age, height (cm) and weight (kg) — results update as you type.
- Choose the activity level that matches how often you exercise, from sedentary (factor 1.2) to extremely active (1.9).
- Choose a goal: cutting takes 20% off your daily expenditure, bulking adds 15%, and maintenance keeps TDEE unchanged.
- The results show your BMR, TDEE and calorie target, plus macros split 30% protein / 40% carbs / 30% fat and converted to grams.
- Treat the numbers as estimates; adjust with body-composition data and professional advice before starting a cut or bulk.
FAQ
What is the difference between BMR and TDEE?
BMR (basal metabolic rate) is the minimum energy your body needs at complete rest. TDEE (total daily energy expenditure) multiplies BMR by an activity factor (1.2–1.9) to cover everything you actually do in a day — it is the baseline for setting intake targets.
Which formula does the calculator use?
The Mifflin-St Jeor equation: male BMR = 10 × weight + 6.25 × height − 5 × age + 5; female BMR = 10 × weight + 6.25 × height − 5 × age − 161. It is one of the most accurate estimation formulas, typically within about ±10%.
Can I change the macro split?
This tool uses a common balanced split — 30% protein, 40% carbs, 30% fat — converted to grams at 4 kcal per gram of protein or carbs and 9 kcal per gram of fat. For keto or high-protein plans, divide your calorie target manually using your preferred ratios.
Why isn't the cutting deficit a fixed 500 kcal?
A fixed 500 kcal deficit is proportionally large for people with low expenditure. Taking 20% of TDEE scales the deficit to your body and is usually gentler and easier to sustain; bulking works the same way with a 15% surplus.