๐Ÿ”ฅ Calorie & Macro Calculator

Calculate exactly how many calories, protein, carbs and fat you need per day โ€” to lose weight, maintain or build muscle.

0
calories/day
0BMR (at rest)
0TDEE (daily burn)
0
Protein
grams/day
0
Carbs
grams/day
0
Fat
grams/day
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How it works

This calculator uses the Mifflin-St Jeor equation โ€” the most accurate. It computes your BMR, multiplies by activity for TDEE, then adjusts for your goal. Macros emphasize high protein (2 g/kg) โ€” ideal for training and preserving muscle while dieting.

๐Ÿ›’ Gear that helps you hit your target

Affordable tools that make tracking calories and protein easier โ€” at the best price:

๐ŸฅคProtein powder โš–๏ธDigital kitchen scale ๐Ÿ“ŠSmart body scale ๐Ÿ’ชResistance bands ๐ŸฑMeal prep containers ๐ŸถProtein shaker

Frequently asked questions

How many calories a day to lose weight?

A deficit of about 500 calories below your TDEE leads to a healthy loss of ~0.5 kg per week.

How much protein per day?

For training and dieting, 1.8-2.2 g of protein per kg of body weight is recommended to preserve muscle.

What's the difference between BMR and TDEE?

BMR = calories burned at rest. TDEE = total daily burn including activity. Your target is based on TDEE and your goal.