How it works
Your basal metabolic rate is estimated with the Mifflin-St Jeor equation, then multiplied by your activity level to get your total daily energy expenditure (TDEE).
Calorie and macro calculator
How many calories you burn per day and how many to eat for your goal, with a macro split ready to use.
Reviewed on
years
cm
kg
Your result
2896
kcal per day
- Protein
- 143 g
- 20 %
- Fat
- 64 g
- 20 %
- Carbs
- 437 g
- 60 %
Maintenance: 2633 kcal
Basal metabolic rate: 1699 kcal
Indicative estimate. Not a substitute for advice from a health professional.
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Deficit and surplus
A 20% deficit to lose fat and a 10% surplus to build muscle. Moderate numbers you can sustain without losing muscle.
Macro split
Protein is set from your weight and goal (1.6 to 2.4 g/kg), fat at about 0.8 g/kg, and the remaining calories go to carbs.
Worked example
Man, 30, 180 cm, 80 kg, moderately active. BMR: 10 × 80 + 6.25 × 180 − 5 × 30 + 5 = 1,780 kcal. TDEE: 1,780 × 1.55 = 2,759 kcal.
| Goal | Calories/day | Protein | Fat | Carbs |
|---|---|---|---|---|
| Lose fat (−20%) | 2,207 kcal | 168 g | 64 g | 240 g |
| Maintain | 2,759 kcal | 128 g | 64 g | 418 g |
| Build muscle (+10%) | 3,035 kcal | 152 g | 67 g | 456 g |
FAQ
Is it accurate?
It is a strong starting point within about 10%. Track your weight for 2-3 weeks and adjust by 100-200 kcal if needed.
Which activity level should I pick?
If unsure between two, pick the lower one. Most people overestimate how active they are.