Daily Calorie Needs & Macro Calculator

Estimate your daily calories and a balanced macro split based on your BMR, activity level, and goal.

Personal Details
Notes:
  • BMR via Mifflin–St Jeor; TDEE = BMR × activity factor.
  • Goals: lose ~−500 kcal/day; gain ~+300 kcal/day (adjust to taste).
  • Macros convert calories to grams: protein/carbs 4 kcal/g, fat 9 kcal/g.
Results
BMR
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Daily Calories
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Macros (g per day)
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Consult a professional for personalized nutrition planning.
Macro Split

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