Estimate daily calories, BMR and TDEE from age, sex, weight and activity, then split targets into protein, carbs and fat. Private in-browser results.
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Quick answer: Calorie & Macro Calculator — BMR, TDEE & macro splits Free, no signup, runs in your browser. See below for the interactive tool, 4-step guide and FAQs.
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Mifflin-St Jeor predicts resting expenditure from weight, height, age, and sex with validated coefficients. Men use ten times kilograms and 6.25 times centimeters minus five times age and five, women subtract 161. Seventy kilograms, 175 centimeters, thirty-year man gives basal near 1649 kilocalories. Activity multiplier converts basal to total daily expenditure.
General nutrition information only, never individualized medical prescription for disease management. Deficits, pregnancy, thyroid disorders, and interacting medications demand clinician supervision. Five-hundred-kilocalorie deficit suits many adults, yet teenagers and chronically ill need tailored oversight. Consult healthcare professional for personal plans and see /terms.
Seventy kilograms, 175 centimeters, thirty-year man with moderate movement totals near 2556 kilocalories from 1649 basal times 1.55. Maintenance consumes near 2556, deficit removes 300 to 500 for 2056 to 2256, surplus adds 200 to 300 for growth. Monitoring weight across two to three weeks guides titration and see /terms.
Predictions land within ten to fifteen percent for most adults despite daily variance from musculature and labeling. Twenty-five fifty-six total may span 2300 to 2900 actual burn, so five-hundred deficit still induces loss. Food-label tolerances and step fluctuations compound error. Tracking trend, adjusting 100 to 200 kilocalories, and seeing /terms improves precision.
Adequate amino acids and resistance training signal lean retention when energy runs short. Consuming 1.6 to 2.2 grams per kilogram, or 112 to 154 grams for seventy-kilogram adult, minimizes proteolysis. Spreading intake across three to four meals with twenty-five to forty grams each optimizes synthesis. Sleep and progressive overload further defend mass.
Basal rate uses Mifflin-St Jeor with men ten times kilograms and 6.25 times centimeters minus five times age and five and women minus 161, then total multiplies by 1.2 to 1.9 activity. Twenty-eight-year woman at 65 kilograms and 168 centimeters holds basal near 1399, times 1.55 moderate gives total near 2168 kilocalories. Seventy-kilogram thirty-year man at 175 centimeters holds basal 1649 and total 2556. Activity table anchors multipliers | Level | Factor | Example total for 1649 basal | Sedentary | 1.20 | 1979 | Light | 1.375 | 2267 | Moderate | 1.55 | 2556 | Very active | 1.725 | 2844. Edge case of pregnancy and lactation adds 300 to 500 beyond formula. Limitation ignores muscularity and thyroid variance. This is general information only, not medical advice. See /terms.
Enter age fifteen to eighty, sex, weight thirty to two hundred kilograms, height 130 to 220 centimeters, and activity from sedentary 1.2 to extra-active 1.9 for tailored projection. Accuracy spans ten to fifteen percent since muscle mass, thyroid function, medications, and label errors are omitted. Twenty-five fifty-six estimate may burn 2300 to 2900 truly across days. Second illustration at 2168 may span 1900 to 2500 with training fluctuation. Precision table shows variance | Estimate | Likely range | Adjustment cadence | 2556 total | 2300 to 2900 | adjust 100 to 200 every 3 weeks | 2168 total | 1900 to 2500 | adjust 100 every 2 weeks. Edge case of extreme obesity overestimates lean burn. Limitation excludes adaptive thermogenesis. This is general information only, not medical advice. See /terms and consult clinician.
Pick maintenance near 2168 to 2556 kilocalories, deficit minus 300 to 500, or surplus and 200 to 300, with protein 1.6 to 2.2 grams per kilogram. Seventy kilograms needs 112 to 154 grams daily across three meals and training. If stalled three weeks, cut 150 kilocalories or add 2000 steps and reassess. Warning table guides care | Signal | Action | Example | Rapid loss over 1 percent weekly | raise 200 kilocalories | 2056 to 2256 | Fatigue, hair loss, missed cycles | pause deficit, seek care | thyroid panel | Plateau beyond 3 weeks | cut 150 or add steps | 2400 to 2250. Edge case of teenage growth and illness forbids unsupervised restriction. Limitation omits micronutrients and satiety psychology. This is general information only, not medical advice, so see /terms and ask clinician. For splits switch to the Macros tab above in this same tool.