Daily Calorie & Macro Calculator
Calculate your daily maintenance calories, safe fat loss targets, and personalized macronutrient splits.
⚡ Energy Parameters
Yrs
cm
kg
🎯 Calorie Goal Breakdown
Mild Weight Loss (-0.25 kg/wk)
-250 kcal daily deficit
2,074 kcal
Optimal Weight Loss (-0.5 kg/wk)
-500 kcal deficit (Recommended)
1,824 kcal
Lean Muscle Gain (+0.25 kg/wk)
+300 kcal lean surplus
2,624 kcal
How Daily Calorie Needs Are Calculated (Mifflin-St Jeor)
Our calculator uses the clinically acclaimed Mifflin-St Jeor Equation, recognized by the American Dietetic Association (ADA) as the most accurate standard for Basal Metabolic Rate estimation.
Men: BMR = (10 × weight kg) + (6.25 × height cm) - (5 × age) + 5
Women: BMR = (10 × weight kg) + (6.25 × height cm) - (5 × age) - 161
TDEE = BMR × Activity Multiplier
Women: BMR = (10 × weight kg) + (6.25 × height cm) - (5 × age) - 161
TDEE = BMR × Activity Multiplier