Calorie and macro calculator
Estimate your maintenance calories (TDEE) and daily protein, carbs and fat for your goal and diet.
What to do with your numbers
Treat the result as a starting point. Weigh yourself a few mornings a week, compare weekly averages, and adjust by 100-200 calories if the trend does not match your goal after two to three weeks.
Frequently asked questions
How is TDEE calculated?
BMR comes from the Mifflin-St Jeor equation, one of the most accurate formulas for most people. It is multiplied by an activity factor to estimate total daily energy expenditure.
How accurate is a calorie calculator?
Expect it to be within roughly 10% for most people. Your real-world weight trend is the final judge.