Calorie & Macro Calculator
Calculate your daily calorie needs, macro nutrients, and create personalized meal plans.
Personal Information
Activity Level & Goals
Diet Type & Macros
Your Daily Requirements
BMR (Basal Metabolic Rate)
1649calories
TDEE (Maintenance)
2556calories
Target Calories
2556calories/day
Weekly Change
0.0 lbsmaintain
Macro Breakdown
Suggested Meal Distribution
Simple Meal Planner
Nutrition Tips
- •Protein helps preserve muscle mass during weight loss and promotes satiety
- •Aim for 0.8-1g of protein per kg of body weight (more if very active)
- •Include fiber-rich foods to improve digestion and increase fullness
- •Don't cut calories too drastically - aim for sustainable changes
- •Track your food intake for a few days to understand your eating patterns
Master Your Metabolism
Take control of your nutrition with our science-based calorie calculator. Using the gold-standard Mifflin-St Jeor equation, we provide personalized calorie targets for weight loss, maintenance, or muscle gain. Get detailed macronutrient breakdowns and adjust for your specific activity level and goals.
What We Calculate
- ✓ Basal Metabolic Rate (BMR)
- ✓ Total Daily Energy Expenditure
- ✓ Weight loss calorie targets
- ✓ Muscle gain requirements
- ✓ Macronutrient distribution
- ✓ Weekly calorie cycling
Personalized For
- • Weight loss goals
- • Muscle building
- • Athletic performance
- • Body recomposition
- • Maintenance phases
- • Metabolic health
Calorie Requirements by Goal
| Goal | Calorie Adjustment | Expected Result | Time Frame |
|---|---|---|---|
| Aggressive Fat Loss | -750 to -1000 cal/day | 1.5-2 lbs/week | 4-8 weeks max |
| Moderate Fat Loss | -500 cal/day | 1 lb/week | 8-16 weeks |
| Slow Fat Loss | -250 cal/day | 0.5 lb/week | 16+ weeks |
| Maintenance | 0 (TDEE) | Weight stable | Ongoing |
| Lean Gain | +200-300 cal/day | 0.5 lb/week | 12-20 weeks |
| Moderate Gain | +500 cal/day | 1 lb/week | 8-12 weeks |
Macronutrient Distribution Guide
Protein
- • Fat Loss: 0.8-1.2g/lb
- • Maintenance: 0.7-1g/lb
- • Muscle Gain: 0.8-1g/lb
- • 4 calories per gram
- • Preserves muscle mass
Carbohydrates
- • Active: 1.5-2.5g/lb
- • Moderate: 1-1.5g/lb
- • Low-carb: 0.5-1g/lb
- • 4 calories per gram
- • Primary energy source
Fats
- • Minimum: 0.25g/lb
- • Moderate: 0.3-0.4g/lb
- • High-fat: 0.5g+/lb
- • 9 calories per gram
- • Hormone production
Popular Macro Splits
Balanced (40/30/30)
40% carbs, 30% protein, 30% fat. Great for general health and moderate activity.
High Protein (30/35/35)
30% carbs, 35% protein, 35% fat. Ideal for fat loss while preserving muscle.
Athletic (50/25/25)
50% carbs, 25% protein, 25% fat. Best for endurance athletes and high activity.
Low Carb (20/40/40)
20% carbs, 40% protein, 40% fat. Effective for insulin sensitivity and fat loss.
Activity Level Guidelines
Sedentary (×1.2)
Little to no exercise, desk job, minimal walking. Less than 5,000 steps daily. This multiplier adds only essential daily movement to BMR.
Lightly Active (×1.375)
Exercise 1-3 days per week or active job. 5,000-7,500 steps daily. Includes light gym sessions, yoga, or recreational sports.
Moderately Active (×1.55)
Exercise 3-5 days per week with moderate intensity. 7,500-10,000 steps daily. Regular gym-goer or active lifestyle.
Very Active (×1.725)
Exercise 6-7 days per week, intense training. 10,000-12,500 steps daily. Athletes or highly active individuals.
Extremely Active (×1.9)
Professional athlete, physical laborer, or twice-daily training. 12,500+ steps. Very few people fall into this category.
Weight Loss Plateau Solutions
Breaking Through Plateaus
- Recalculate TDEE: Every 10-15 lbs lost, recalculate needs as smaller bodies burn fewer calories
- Diet Break: Eat at maintenance for 1-2 weeks to reset hormones and metabolism
- Refeed Days: 1-2 high-carb days weekly can boost leptin and thyroid hormones
- Change Exercise: Switch routine to challenge body differently - add HIIT or strength training
- Track Accurately: Hidden calories add up - weigh food, log everything, account for cooking oils
- Sleep & Stress: Poor sleep and high cortisol can stall weight loss despite perfect diet
- Consider Reverse Diet: Slowly increase calories to rebuild metabolism before cutting again
BMR Calculation Methods
Mifflin-St Jeor Equation (Most Accurate)
Men
BMR = (10 × weight[kg]) + (6.25 × height[cm]) - (5 × age) + 5
Women
BMR = (10 × weight[kg]) + (6.25 × height[cm]) - (5 × age) - 161
Considered 5% more accurate than Harris-Benedict equation for modern populations
Frequently Asked Questions
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