Calculators
Works Offline — No Internet Required
Calorie & Macro Calculator
Estimate daily calorie needs from BMR and activity, with a simple goal adjustment and macro split.
- Mobile Friendly
- Accessibility Tested
- Formula Verified
- SEO Optimized
- Fast Loading
- Responsive
Version 1.0.0 · Last reviewed
How it worksShow guide
Introduction
Estimate daily calorie needs (TDEE) from Mifflin–St Jeor BMR, activity level, and a simple goal — plus a starter macro split.
Disclaimer: This tool is for informational purposes only and is not professional medical, pharmaceutical, financial, or tax advice. Always verify doses with a licensed clinician or pharmacist.
Formula
BMR uses Mifflin–St Jeor. TDEE applies an activity multiplier; the daily target adds a goal surplus or deficit. Macros use a 30/40/30 calorie split.
- BMR — Basal metabolic rate (kcal/day)
- a — Activity factor
- \Delta — Goal adjustment (kcal)
Step-by-step
- Enter weight, height, age, and sex used by the formula.
- Choose activity level and goal.
- Review target calories and macros.
Worked example
A 70 kg, 175 cm, 30-year-old male at moderate activity gets a TDEE near 2,600 kcal; macros follow a 30/40/30 split.
Use cases
- Set a maintenance calorie baseline
- Plan a mild deficit or surplus
- Get rough protein / carb / fat gram targets
Frequently asked questions
Is this a meal plan?
No. It is a planning estimate. Individual needs vary — consult a clinician or dietitian for personal advice.
Related tools
Popular tools
Was this helpful?
Your feedback stays on this device only — it is not sent to the Bestrao team yet.