Calorie, BMI and macro calculator
Find out how many calories you need per day for your goal, your BMI and your macro split. Everything is calculated in your browser.
Macro split for 0 kcal
These figures are an estimate (Mifflin-St Jeor formula). Real energy needs vary between people. Don't cut calories drastically, and don't use this as a substitute for a health or nutrition professional.
Everything is calculated in your browser. We never store or send any of your data.
How it works
- Enter your sex, age, weight and height.
- Choose your activity level and goal.
- Get your daily calories, BMI and macros instantly.
How many calories you need per day
Your daily calorie need depends on five factors: sex, age, weight, height and activity level. The calculator first estimates your basal metabolic rate (BMR) with the Mifflin-St Jeor formula — the most widely used and accurate for the general population — and multiplies it by an activity factor to get your total daily energy expenditure (TDEE), the calories you need to maintain your weight.
From there, if you want to lose fat a moderate deficit (around 20%) is applied, and if you want to gain muscle a small surplus (~10%). The macro split starts from roughly 2 g of protein per kg of bodyweight, 25% of calories from fat, and the rest from carbohydrates: a balanced starting point you can tune to your sport.
Frequently asked questions
How many calories should I eat per day?
It depends on your sex, age, weight, height, activity and goal. The calculator estimates your BMR (Mifflin-St Jeor), multiplies it by your activity for TDEE, and adjusts it for losing fat, maintaining or gaining muscle.
What are TDEE and BMR?
BMR is the calories you burn at rest. TDEE is your BMR times your activity level — what you need to maintain your weight.
How is BMI calculated?
Weight in kg divided by height in metres squared. Under 18.5 underweight, 18.5-24.9 normal, 25-29.9 overweight, 30+ obese. It's a rough guide and doesn't distinguish muscle from fat.
How much protein, carbs and fat?
The calculator uses roughly 2 g of protein/kg, 25% of calories from fat, and the rest from carbs. It's an adjustable starting point.
Are calorie calculators accurate?
They give a good starting estimate, but real expenditure varies. Use it as a reference, track 2-3 weeks and adjust. For specific goals, consult a professional.