Daily Calorie & Macro Calculator
Scientifically accurate TDEE and nutrient estimates
How does this work?
BMR (Basal Metabolic Rate): The calories your body burns just to exist (breathing, thinking, heartbeat). We use the Mifflin-St Jeor equation, considered the gold standard.
TDEE (Total Daily Energy Expenditure): Your BMR multiplied by your activity level. This is your “Maintenance” calories.
Weight Goals: To lose weight, we subtract a safe deficit (usually 500 calories). To gain, we add a surplus.
Maintenance Calories (TDEE)
2,000
kcal / day
Goal Calories
1,500
kcal / day
(-500 deficit)
Macronutrients
Protein
150g
Fats
60g
Carbs
180g
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