Health & Daily Life
Calorie & macro calculator
Tell us about you and your goal. We estimate the calories you burn in a day, a sensible target, and a protein, carb and fat split. An estimate, not medical advice.
- Free, no sign-up
- Runs in your browser
- Nothing uploaded
You
Sex
The equation was fitted separately for men and women.
Units
Goal
Result
Table
How it works
BMR (male) = 10 × kg + 6.25 × cm − 5 × age + 5
BMR (female) = 10 × kg + 6.25 × cm − 5 × age − 161
TDEE = BMR × activity factor (1.2, 1.375, 1.55, 1.725 or 1.9)
Target = TDEE ± 250 or 500 kcal a day, about 0.25 or 0.5 kg a week (7,700 kcal is roughly 1 kg of body weight)
Protein and carbs are 4 kcal per gram, fat is 9 kcal per gram
The Mifflin-St Jeor equation is a widely used estimate. Individuals differ by hundreds of calories, so treat the number as a starting point and adjust after two to three weeks based on how your weight actually changes.
Frequently asked questions
How accurate is this?
It is an estimate for healthy adults. Body composition, medical conditions, pregnancy and some medicines change calorie needs.
Why is there a minimum?
Very low calorie targets can be unsafe without supervision, so the tool warns when a target falls below the usual minimum.
Is my data stored?
No. Nothing is stored or sent.