Calorie & Macro Calculator

Weight

Height

Age

Sex

Units

Activity level

Goal

Basal Metabolic Rate (BMR)

Calories burned at rest

Maintenance calories (TDEE)

Daily calories to maintain your weight

Daily target

Suggested macros

Protein: -
Carbs: -
Fats: -

Understanding Your Results

BMR (Basal Metabolic Rate) is the calories your body burns at rest for essential functions like breathing, circulation, and cell production. TDEE (Total Daily Energy Expenditure) includes your BMR plus calories burned through physical activity. We use the Mifflin-St Jeor equation, which is more accurate than the older Harris-Benedict formula and is widely used by nutrition professionals.

🥗 Your Action Plan:

Track these numbers for 2-4 weeks to see results. Check your BMI to monitor progress, and calculate your water intake to stay properly hydrated during your fitness journey!

BMR Formula: Mifflin-St Jeor Equation

Men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5
Women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161
Then multiply BMR by activity factor to get TDEE:
Sedentary: BMR × 1.2
Light activity: BMR × 1.375
Moderate activity: BMR × 1.55
Active: BMR × 1.725
Very active: BMR × 1.9

Understanding Macronutrients

Macronutrient	Calories per Gram	Primary Function	Recommended %
Protein	4 cal/g	Muscle repair, growth, enzymes	25-35%
Carbohydrates	4 cal/g	Energy, brain function, fiber	35-50%
Fats	9 cal/g	Hormones, vitamin absorption, satiety	20-35%

Macro Ratios for Different Goals

Goal	Protein	Carbs	Fats	Best For
Balanced (Default)	30%	40%	30%	General fitness, maintenance
High Protein	35-40%	30-35%	25-30%	Muscle building, fat loss
Low Carb	30-35%	20-25%	40-45%	Weight loss, blood sugar control
Ketogenic	20-25%	5-10%	65-75%	Ketosis, epilepsy management
Endurance Athlete	15-20%	55-65%	20-25%	Long-distance running, cycling

Best Food Sources for Each Macro

🍗 Quality Protein Sources

Chicken breast: 31g per 100g
Salmon: 25g per 100g
Eggs: 6g per large egg
Greek yogurt: 10g per 100g
Lentils: 9g per 100g cooked
Tofu: 8g per 100g

🍞 Complex Carbohydrates

Oatmeal: 27g per 100g dry
Brown rice: 23g per 100g cooked
Sweet potato: 20g per 100g
Quinoa: 21g per 100g cooked
Whole wheat bread: 13g per slice
Banana: 27g per medium

🥑 Healthy Fats

Avocado: 15g per 100g
Almonds: 14g per 28g (1 oz)
Olive oil: 14g per tablespoon
Salmon: 13g per 100g
Peanut butter: 8g per tablespoon
Chia seeds: 9g per 28g

Official Dietary Guidelines

Protein: 0.8g per kg body weight minimum for adults. Athletes may need 1.2-2.0g per kg.
Saturated fat: Keep below 10% of total calories (about 22g for 2000 cal diet).
Trans fat: Avoid completely. Found in processed foods and partially hydrogenated oils.
Fiber: 25-38g daily. Choose whole grains, fruits, vegetables, and legumes.
Omega-3 fats: Essential for heart and brain health. Found in fatty fish, flaxseeds, walnuts.

Tips for Reaching Your Calorie & Macro Goals

Track consistently: Use a food diary or app for 2-4 weeks to understand your eating patterns.
Meal prep: Prepare meals in advance to hit your macros without guesswork.
Protein at every meal: Distribute protein throughout the day (20-30g per meal) for better muscle protein synthesis.
Adjust gradually: If not seeing results after 2-3 weeks, adjust calories by 10% (up or down based on goal).
Don't over-restrict: Eating too few calories slows metabolism and causes muscle loss. Minimum 1200 for women, 1500 for men.
Quality matters: While calories determine weight change, food quality affects health, energy, and satiety.

Complete Your Health Profile: BMI Calculator • Daily Water Intake Calculator

⚠️ Disclaimer: These calculations are estimates based on population averages. Individual metabolic rates vary. Consult with a registered dietitian or healthcare provider for personalized nutrition advice, especially if you have medical conditions or are pregnant/breastfeeding.