Calorie & Macro Calculator
Calculate your daily calorie needs and optimal macronutrient distribution. Based on the scientifically validated Mifflin-St Jeor formula with personalized activity and goal adjustments.
Basal Metabolic Rate (BMR)
1,758kcal
Energy burned at complete rest
Total Daily Energy (TDEE)
2,725kcal
Including your activity level
Calorie Target
2,725kcal
Maintenance calories per day
Macronutrient Distribution
204g / day
816 kcal from protein (4 kcal/g)
76g / day
684 kcal from fat (9 kcal/g)
307g / day
1228 kcal from carbs (4 kcal/g)
Mifflin-St Jeor Formula
Considered the most accurate method for BMR calculation. Developed in 1990, it accounts for weight, height, age, and sex — more reliable than the older Harris-Benedict formula.
Nutrition Tips
- check_circleTrack calories for 2–3 weeks, then adjust.
- check_circleNever drop fat below 20% of total intake.
- check_circleHigh protein protects muscle during a deficit.
Common Mistakes
Most people overestimate their activity level. When in doubt, choose one level lower and adjust based on actual weight changes. Don't forget hidden calories in beverages, sauces, and cooking oils.