Calorie & Macro Calculator
How many calories should you eat? Enter your details to get your daily calories and macros for losing fat, maintaining or building muscle.
– calories / day
–Calories at rest (BMR)
–Maintenance (TDEE)
Daily macros
–Protein
–Carbs
–Fat
Estimates use the Mifflin-St Jeor equation. Real needs vary by about 10%: track your weight for 2–3 weeks and adjust. Not for pregnancy or anyone with a medical condition without advice from a doctor.
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Book a free consultationHow it works
We first estimate your BMR (the calories your body burns at rest) with the Mifflin-St Jeor equation, one of the most accurate everyday formulas. We then multiply it by your activity level to get your TDEE, your total daily energy expenditure or “maintenance calories”.
- Lose fat: about 500 calories below maintenance, roughly 1 lb (0.5 kg) per week.
- Build muscle: about 300 calories above maintenance, to gain lean weight slowly.
- Protein: 1.6–2.0 g per kg of body weight to protect and build muscle.
Tips to make it work
- Track your weight 3–4 mornings a week and look at the weekly average.
- If nothing changes after 2–3 weeks, adjust by 100–200 calories.
- Strength train 2–4 times a week so the weight you lose is fat, not muscle. Find moves in the exercise library.