Calorie & Macro Calculator

Calculate TDEE, BMR, and macronutrient targets

Your Stats

Age

Sex

Height (cm)

Weight (kg)

Activity Level

Goal

Custom Calorie Adjustment Additional +/- calories (optional)

Protein (g per kg bodyweight) Recommended: 1.6-2.2g/kg for muscle retention/growth

Fat (% of calories) Recommended: 20-35%

Carbs (% of calories) Remaining calories after protein & fat

Men: 10×weight + 6.25×height - 5×age + 5
Women: 10×weight + 6.25×height - 5×age - 161

Protein: 4 kcal/g
Carbs: 4 kcal/g
Fat: 9 kcal/g