Calorie & Macro Calculator

Calculate your daily calorie needs and macros based on your goals. Free TDEE calculator using the Mifflin-St Jeor equation.

Age

Gender

Height (cm)

Weight (kg)

Activity Level

1709

BMR (kcal/day)

Calories at complete rest

2350

TDEE (kcal/day)

Total daily energy expenditure

Your Goal

Calorie Targets

Lose 2 lbs/week1350 kcal

Lose 1 lb/week1850 kcal

Maintain Weight2350 kcal

Gain 1 lb/week2850 kcal

Gain 2 lbs/week3350 kcal

176g

Protein

704 kcal (30%)

235g

Carbohydrates

940 kcal (40%)

78g

Fat

702 kcal (30%)

Based on a 30/40/30 protein/carb/fat split. Adjust based on your specific needs and consult a registered dietitian for personalized advice.

Medium Rectangle (300×250)