These tools do not replace personalized medical or dietetic advice.
Calorie & macro calculator
Enter your profile to get energy needs and a macro breakdown tailored to your goal.
Basal metabolic rate (BMR)
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Total daily energy (TDEE)
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Calorie target
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Macro split
Protein
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Fat
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Carbs
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The Mifflin-St Jeor equation estimates basal metabolic rate. TDEE multiplies BMR by an activity factor. Protein is set at ~1.8 g/kg (2 g/kg for muscle gain), fat at 25–28% of calories, remainder as carbs.