Calorie Calculator
BMI
24.5
Normal weightBMR
1699
kcal/dayDaily calories
2633
kcal/day
Macros
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Calorie Calculator: BMR, TDEE, Target Calories, and Macros
Plan daily intake from weight (kg or lbs), height (cm or inches), age, sex, activity, and goal. Results include BMI category, BMR, TDEE, target calories, and protein, carb, and fat grams. Maintain uses TDEE. Lose fat subtracts 500 kcal. Gain muscle adds 300 kcal. Macro split shown in grams changes with the goal. Estimates for healthy adults, not medical advice.
How to use
BMR = Mifflin-St Jeor, then TDEE = BMR × activity (1.2 to 1.9). Maintain keeps TDEE. Lose fat: TDEE minus 500 with about 40% protein, 30% carbs, 30% fat of target calories. Gain muscle: TDEE plus 300 with about 30% protein, 50% carbs, 20% fat. Maintain uses about 30/40/30. Protein, carbs, and fat use 4, 4, and 9 kcal per gram. Everyday movement (NEAT) matters as much as formal workouts when picking activity.
Example
Woman 68 kg, 165 cm, age 34, moderate activity, lose fat might show BMR near 1,430 kcal, TDEE near 2,220 kcal, target near 1,720 kcal with higher protein grams than at maintenance.
Tips
Eat the target for two to three weeks and adjust by 100–200 kcal if scale trend is flat. Lifters in a deficit often need 1.6–2.2 g protein per kg body weight, more than the 0.8–1.0 g general minimum. Body recomposition (slow fat loss with muscle gain) works best for beginners or higher body fat with a small deficit and resistance training.