🔢 Calculations done: 0
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calories / day
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BMR (kcal)
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TDEE (kcal)
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Deficit/Surplus
Per Meal Breakdown
How to Use
- Enter your age, sex, weight, and height.
- Choose your activity level honestly — most people are "Lightly Active" or "Moderately Active".
- Select your goal: weight loss, maintenance, or muscle gain.
- Pick a macro ratio that suits your diet style.
- Click Calculate to see your daily targets and per-meal breakdown.
Macro Ratio Guide
| Goal | Protein | Carbs | Fat |
|---|---|---|---|
| Weight Loss | 35–40% | 30–35% | 25–30% |
| Maintenance | 25–30% | 40–45% | 25–30% |
| Muscle Gain | 30–35% | 45–50% | 20–25% |
| Low Carb | 35% | 25% | 40% |
| Keto | 25% | 5% | 70% |
FAQ
What are macronutrients?
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Macronutrients (macros) are the three main nutrients your body uses for energy: protein (4 kcal/g), carbohydrates (4 kcal/g), and fat (9 kcal/g). Each plays a different role — protein builds muscle, carbs provide quick energy, and fat supports hormones and cell function.
How much protein do I need to build muscle?
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For muscle gain, research suggests 1.6–2.2 g of protein per kg of bodyweight per day (0.7–1.0 g/lb). This calculator uses proven ratios for muscle building goals.
What is TDEE and why does it matter?
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TDEE (Total Daily Energy Expenditure) is the total calories your body burns each day including activity. It is the baseline for your calorie target — eat below TDEE to lose weight, at TDEE to maintain, and above to gain.
Should I track macros or just calories?
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For general weight management, total calories matter most. But tracking protein specifically helps preserve muscle during weight loss and supports muscle building. Tracking all three macros gives the best results for body composition.
How accurate is this calculator?
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This calculator uses the Mifflin-St Jeor equation for BMR, which is widely considered the most accurate formula for most people. TDEE estimates can still vary ±10–15% based on individual metabolism, so use the results as a starting point and adjust based on real-world results.