Calculate Your Daily Calories & Macros
Daily Burn Rate
Your Daily Calorie Plan
Daily Macros Breakdown
Protein
Carbohydrates
Fat
Alternative Plans
✨ Professional Features
Accurate Scientific Formula
Mifflin-St Jeor (90%+ accuracy)
Full TDEE Calculation
BMR + physical activity
Professional Macros
Protein + carbs + fat
Cutting Plans
0.5-1 kg per week
Bulking Plans
Lean muscle gain
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❓ Frequently Asked Questions
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns each day, including your basal metabolic rate (BMR), physical activity, and the thermic effect of food.
How do I calculate calories for weight loss?
For healthy weight loss, subtract 300-500 calories from your TDEE. Losing 0.5 kg per week = -500 calories per day, losing 1 kg per week = -1000 calories per day.
What are Macros?
Macros are the macronutrients: protein (4 cal/g), carbs (4 cal/g), and fat (9 cal/g). A balanced split is 30% protein, 40% carbs, 30% fat.
How much protein do I need daily?
For an average person: 0.8-1 g/kg of body weight. For athletes: 1.6-2.2 g/kg. For muscle building: 2-2.5 g/kg.
Is the calculator accurate?
Yes! We use the Mifflin-St Jeor equation (90%+ scientifically accurate) to calculate BMR, with activity multipliers recognized by the American College of Sports Medicine.
How many calories do I need for bulking?
For healthy weight gain (muscle, not fat), add 300-500 calories above your TDEE. Gaining 0.5 kg per week = +500 calories per day with resistance training.
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) = the calories your body burns at complete rest. TDEE = BMR × physical activity multiplier (including daily movement and exercise).
Can I use the calculator during pregnancy?
The calculator is for healthy individuals. Pregnant women need an extra 300-500 calories per day depending on the stage. It is best to consult a nutritionist.