Calorie Coach (TDEE & Macros)
Find your daily calorie target (TDEE) and smart macros for losing, maintaining, or gaining weight.
How Calorie Targets Work (BMR, TDEE, and Macros)
This calculator uses the Mifflin–St Jeor equation for BMR, multiplies by activity for TDEE, and adjusts calories based on your goal and weekly pace. It also suggests balanced macros to support your training.
What is BMR?
Your Basal Metabolic Rate (BMR) is the energy your body needs at rest to sustain vital functions. We estimate it using the Mifflin–St Jeor formula, which is widely used in nutrition science.
Activity & TDEE
Total Daily Energy Expenditure (TDEE) accounts for your daily activity. We multiply BMR by an activity factor (1.2–1.9) based on your selection.
Deficit/Surplus & Pace
To lose weight, we subtract calories; to gain, we add them. About 3,500 kcal equals ~1 lb of fat. A 500 kcal daily change is roughly 1 lb/week. Sustainable ranges are usually 0.5–1.0 lb/week.
Macro Recommendations
We prioritize adequate protein (≈1.6–1.8 g/kg), set fats to ~25–30% of total calories, and fill the rest with carbohydrates to fuel training and recovery.
FAQs
Are these numbers medical advice?
No. These are estimates for general guidance. Consult a qualified professional for personalized advice.
Can I use lbs/in?
Convert to kg/cm first (1 kg = 2.2046 lb, 1 cm = 0.3937 in). We may add unit toggles later.