🔥 Calorie Calculator & Macro Planner
Calculate your Total Daily Energy Expenditure (TDEE) and get a personalized macronutrient plan for weight loss, maintenance, or muscle gain. Uses the accurate Mifflin-St Jeor equation with activity level adjustment.
Choose the option that best matches your typical activity level
Using Mifflin-St Jeor Equation - Most accurate for general population
Maintenance Calories
2,573
kcal/dayThis is the amount of energy you need to maintain your current weight. Eat less to lose, more to gain.
Weight Loss
2,073
(-0.5 kg/week)
Extreme Loss
1,573
(-1 kg/week - caution)
Weight Gain
3,073
(+0.5 kg/week)
Maintenance Macro Split
4 kcal/g
4 kcal/g
9 kcal/g
Health Tips
- • Protein: Aim for 1.6-2.2g per kg body weight for muscle maintenance
- • Hydration: Drink 2-3 liters of water daily for optimal metabolism
- • Meal Timing: Spread calories across 3-5 meals for better nutrient absorption
- • Never go below 1200 kcal/day without medical supervision
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including:
BMR
60-75%
Basal Metabolic Rate - calories at rest
Physical Activity
15-30%
Exercise and daily movement
TEF
10%
Thermic Effect of Food (digestion)
Calorie Formulas
Mifflin-St Jeor (most accurate):
Men: BMR = (10 × kg) + (6.25 × cm) - (5 × age) + 5
Women: BMR = (10 × kg) + (6.25 × cm) - (5 × age) - 161
Harris-Benedict (revised):
Men: BMR = 88.36 + (13.4 × kg) + (4.8 × cm) - (5.68 × age)
Women: BMR = 447.6 + (9.2 × kg) + (3.1 × cm) - (4.3 × age)
Macro Guidelines
- Weight Loss: 30% Protein, 35% Carbs, 35% Fat
- Maintenance: 30% Protein, 40% Carbs, 30% Fat
- Muscle Gain: 25% Protein, 45% Carbs, 30% Fat
- High Protein: 1.6-2.2g per kg body weight
❓ Frequently Asked Questions
How accurate is the calorie calculation?
The Mifflin-St Jeor equation is considered the most accurate for the general population, with about 90% accuracy within ±10% of actual TDEE. Individual variations in metabolism, muscle mass, and genetics can affect actual needs.
What is the best macro split for weight loss?
For weight loss, a common effective split is 30-40% protein, 30-40% carbs, 20-30% fat. Higher protein helps preserve muscle mass during calorie deficit. The calculator uses 30% protein, 35% carbs, 35% fat as a balanced starting point.
How fast can I safely lose weight?
Safe and sustainable weight loss is 0.5-1 kg per week (1-2 lbs). This requires a calorie deficit of 500-1000 kcal per day. Faster weight loss may lead to muscle loss, nutrient deficiencies, and metabolic slowdown.
Do I need to track macros or just calories?
For weight loss, calorie tracking is most important. For body composition, muscle gain, or athletic performance, tracking macros (especially protein) becomes more important. The calculator provides both for comprehensive planning.
What should I eat to hit my macro targets?
Protein: Chicken, fish, eggs, tofu, beans, lentils, Greek yogurt
Carbs: Brown rice, oats, sweet potatoes, quinoa, fruits, vegetables
Fats: Avocado, nuts, seeds, olive oil, fatty fish