← utilities

Calorie Calculator

Mifflin-St Jeor BMR and activity TDEE in this tab.

Units
Sex
yr
kg
cm
Activity level
Goal (optional)
Maintenance (TDEE) —
BMR —
Goal target —

Macro split (editable %)
%
%
%
Protein —
Carbs —
Fat —

Estimates only — not medical advice. Talk to a clinician before aggressive deficits, especially if you have a health condition.

How to use it

  1. Pick metric or imperial, then female or male.
  2. Enter age, weight, and height.
  3. Pick how active you are, and a goal such as maintain or mild loss.
  4. Read your daily calories. Change the protein, carbs, and fat split if you like, then copy summary.

Common uses

A daily calorie target for a diet plan. A rough macro split in grams.

Privacy

Your numbers stay in this browser. Nothing is uploaded. Refresh and they're gone. We do not see them.