Calorie Calculator
Get your daily calorie target and macro split for your goal.
Age
Height
Weight
Activity Level
Exercise 3–5 days/week
Goal
Daily Target
2,523 kcal
Maintenance (TDEE)
2,523 kcal
Basal Metabolic Rate
1,628 kcal
Macros
2,523
How this calculator works
We first calculate your BMR (Mifflin-St Jeor equation) and multiply it by your activity level to get your maintenance calories — how much you'd eat to stay the same weight. From there, your goal shifts the target: roughly a 500 kcal daily deficit for steady weight loss (about 0.5 kg a week), or a similar surplus for gaining.
The macro split follows common ratios for each goal — higher protein when cutting to protect muscle, more carbs when bulking for training fuel. Treat this as a starting point and adjust based on how your weight trends over 2–3 weeks.