Calculate your personalized TDEE, BMR, and exact protein, carbs & fat targets — tailored to your goal and diet style.
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Macronutrients — protein, carbohydrates, and fat — are the three nutrients your body needs in large quantities. Each gram of protein and carbs provides 4 calories, while fat provides 9 calories per gram. Tracking macros gives you precise control over body composition.
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns each day, accounting for your basal metabolic rate and physical activity. Eating below your TDEE creates a calorie deficit for weight loss; eating above it supports muscle gain.
The most accurate BMR formula for most people. For men: 10×weight(kg) + 6.25×height(cm) − 5×age + 5. For women: 10×weight(kg) + 6.25×height(cm) − 5×age − 161. Studies show it predicts resting metabolic rate within 10% for most individuals.
Use a food tracking app to log meals daily. Prioritize protein first — it preserves muscle during a cut and drives growth during a bulk. Fill remaining calories with carbs around workouts for energy, and healthy fats for hormonal balance and satiety.
Enter your age, sex, height, weight and activity level. The calculator computes your BMR, multiplies by your activity factor to get TDEE, adjusts for your goal (surplus or deficit), then splits calories into protein, carbs and fat based on your selected diet type.
For weight loss, a high-protein split works best to preserve lean muscle: 35% protein, 35% carbs, 30% fat. If you prefer low-carb, try 35% protein, 25% carbs, 40% fat. Keto (5% carbs, 25% protein, 70% fat) is effective for some but requires strict adherence.
Research consistently shows 1.6–2.2g of protein per kg of body weight per day maximizes muscle protein synthesis. Our calculator targets 2.0g/kg for muscle gain goals and 1.8g/kg for maintenance, adjusting total macros accordingly.
The Mifflin-St Jeor formula used here is validated by multiple studies and is considered the gold standard for estimating BMR. Results are estimates — individual metabolism varies by up to 15%. Track your weight for 2–3 weeks and adjust calories by 100–200 kcal if needed.