Calorie & Macro Calculator
TDEE, BMR & Macronutrients

BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest just to sustain basic functions — breathing, circulation, cell repair. TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor to account for movement and exercise. TDEE is the total calories you burn in a day. To lose weight, eat below TDEE; to gain, eat above it. This calculator uses the Mifflin-St Jeor formula, which is the most accurate for most people.

Macronutrients (macros) are the three main nutrient categories your body needs in large amounts: protein (4 kcal/g), carbohydrates (4 kcal/g), and fat (9 kcal/g). Protein supports muscle repair and satiety. Carbohydrates fuel energy and brain function. Fat supports hormones, cell health, and fat-soluble vitamin absorption. Tracking macros (not just calories) helps ensure you're getting the right fuel mix for your specific goal — whether losing fat, gaining muscle, or maintaining.

For general health, the RDA is 0.8g of protein per kg of body weight. For muscle building or fat loss while preserving muscle, most fitness research supports 1.6–2.2g per kg (0.7–1g per lb). Higher protein intake (up to 2.4g/kg) can be beneficial during aggressive calorie deficits to minimize muscle loss. Spread protein intake evenly across meals — about 25–40g per meal — for optimal muscle protein synthesis.

Safe weight loss is generally 0.5–1 kg (1–2 lbs) per week, achieved through a 500–750 calorie daily deficit. Faster loss risks muscle loss, nutrient deficiencies, and metabolic adaptation. For muscle gain, natural lifters can expect 0.25–0.5 kg (0.5–1 lb) per month with proper training and a slight calorie surplus of 200–400 kcal/day. "Dirty bulking" (large surplus) adds mostly fat, not muscle.