Last updated: October 6, 2026
Calorie & Macro Calculator
Your TDEE minus 500 loses about a pound a week. Find your exact daily calories plus protein, carbs & fat.
About you
Mifflin-St Jeor BMR × activity factor. Targets floor at 1,200 kcal — very low intakes need professional guidance. Estimates, not medical advice.
Daily calorie target
2668
Eat at TDEE
BMR (at rest)
1721
TDEE (with activity)
2668
Daily macros (30/40/30)
Protein / carbs / fat grams at your target.
- Protein
- 200 g
- Carbs
- 267 g
- Fat
- 89 g
BMR vs TDEE vs Target: What Each Number Means
BMR is what your body burns existing — breathing, thinking, staying warm (~60–70% of the total). TDEE adds everything else: steps, workouts, fidgeting, digestion. Your target is TDEE steered by goal: −500 kcal/day to lose ~1 lb/week, TDEE to hold, +250 to build lean muscle without excess fat.
The activity jump matters more than most expect: the same person at sedentary (×1.2) vs moderately active (×1.55) differs by ~30% — often 600+ kcal/day, the entire deficit. When progress stalls, honest activity logging beats further food cuts. Starting from your BMI baseline keeps the target anchored to reality instead of wishful thinking.
Clinical Formula
Mifflin-St Jeor, the dietitian standard.
Private Figures
Weight and stats stay on your device.
Goal-Aware
Lose, maintain, or gain — targets adapt.
Frequently Asked Questions
How many calories should I eat per day?
It depends on size, age, activity, and goal — but a moderately active 30-year-old man (5′9″, 170 lbs) burns about 2,585 kcal/day (TDEE) and needs roughly 2,085 kcal to lose ~1 lb/week. Enter your stats above for your exact number.
What is TDEE?
Total Daily Energy Expenditure: everything you burn in 24 hours — basal metabolism (BMR, ~60–70%), movement and exercise, plus digestion. BMR comes from the Mifflin-St Jeor equation; activity multipliers 1.2–1.9 scale it to real life.
How big a deficit loses one pound per week?
About 500 kcal/day — one pound of fat stores roughly 3,500 kcal. Bigger deficits lose faster but cost more muscle, energy, and adherence. Targets here floor at 1,200 kcal; below that, get professional guidance.
How much protein do I need?
This calculator sets ~30% of goal calories as protein (≈0.7–1g per lb for most people) — enough to preserve muscle in a deficit and build it in a surplus. Carbs take 40%, fat 30% for hormones and satiety.
Why am I not losing weight at my calorie target?
Usual suspects: untracked oils, drinks, and snacks (often 300–500 kcal/day); overestimated activity; water-weight masking fat loss; or a target built on wrong stats. Track honestly for two weeks before adjusting the target down.
Do I need to hit macros exactly?
No — calories decide weight change; protein decides how much of it is fat vs muscle. Hitting protein within ±20g while landing near calories beats perfect macro math with sloppy totals.
Is the Mifflin-St Jeor equation accurate?
It is the clinical standard, typically within ~10% for most adults. Very muscular, very lean, or older adults can deviate — treat TDEE as a starting dose, then adjust by scale trends over 2–3 weeks.
Is my health data private here?
Completely. All math runs locally in your browser — nothing is uploaded, stored, or tracked.
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