Calorie & Macro Calculator
Estimate BMR, TDEE, & Macro Needs
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About Calorie & Macro Calculator
A calorie and macro calculator calculates your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) to customize your daily nutrition targets. Adjust macro targets to lose, maintain, or gain weight.
How It Works
The tool implements both Mifflin-St Jeor and Harris-Benedict formulas to evaluate baseline energy needs. It applies an activity multiplier to estimate TDEE, then divides total calories into target macros (protein, fats, and carbohydrates) matching standard dietary guidelines.
How to Use Calorie & Macro Calculator
- Enter your basic metrics including age, biological sex, current weight, and height.
- Choose your typical weekly physical activity multiplier level (ranging from Sedentary to Extra Active).
- Select your primary goal (Weight Loss, Maintenance, or Weight Gain).
- View the calculated BMR, TDEE, and daily target macros breakdown instantly.
FAQ
What are macros?
Macronutrients: proteins, fats, and carbohydrates that compose your daily calorie target.
Under the hood
Applies Mifflin-St Jeor and Harris-Benedict formulas with activity multipliers.
Engineered by HaorGrix