This tool provides general estimates based on published formulas. It is not medical advice. Consult a qualified healthcare provider for personalized guidance.
BMR (Basal Metabolic Rate)
TDEE (Maintenance Calories)
Calorie Targets & Macros
Goal
Calories
Protein
Carbs
Fat
BMR calculated using the Mifflin-St Jeor equation, published in 1990 and widely adopted by the Academy of Nutrition and Dietetics. Protein target: 0.8g per lb bodyweight. Fat: 25% of calories. Carbs: remainder.