Calorie & Macro Calculator
Resting burn, daily burn, target calories, and the macro split in grams.
Enter your sex, age, weight, height and activity level and this page estimates the calories you burn at rest, your total daily burn, and a calorie target for your goal, split into protein, carbs and fat. The maths is the Mifflin-St Jeor equation, published in 1990 and still the equation the Academy of Nutrition and Dietetics recommends for healthy adults. Every adjustable figure sits in the open: the activity multiplier, the deficit or surplus, and the macro split, so you can change them and see the answer move.
500 kcal a day is the common planning figure for about 0.5 kg a week. It is a planning figure, not a prescription: check with a clinician before a large deficit.
Honest limits. This is an estimate for healthy adults, not a measurement: validation studies put Mifflin-St Jeor within about 10% of measured resting energy for most adults, and the activity multiplier is a planning factor, not a lab reading. The equation is not built for children, for pregnancy, or for very muscular or very low-weight bodies, where it can miss by more. A 500 kcal deficit is a common planning figure, not a safe target for everyone: a target below about 1,200 kcal a day for women or 1,500 for men deserves a clinician's say-so first. If your weight does not move after 2 to 3 weeks on a target, adjust the target by 100 kcal, do not trust the formula over the scale. Protein, carbs and fat carry 4, 4 and 9 kcal per gram, which is how the gram figures are worked out.
Two steps: rest, then the whole day
Step one estimates what your body burns at complete rest, called basal metabolic rate (BMR). The Mifflin-St Jeor equation, published in 1990 by Mifflin and colleagues in the American Journal of Clinical Nutrition, is: men, 10 x weight in kg + 6.25 x height in cm - 5 x age + 5; women, the same with - 161 at the end. A 30-year-old man weighing 80 kg at 180 cm works out to 800 + 1,125 - 150 + 5 = 1,780 kcal a day at rest. Step two multiplies that by an activity factor to get total daily energy expenditure (TDEE): 1.2 for sedentary, 1.375 lightly active, 1.55 moderately active, 1.725 very active, 1.9 extra active. That same man at moderately active gets 1,780 x 1.55 = 2,759 kcal a day to hold his weight.
The goal then shifts the target. A daily deficit of 500 kcal is the standard planning figure for losing about 0.5 kg a week, because a kilogram of body fat stores roughly 7,700 kcal, and 500 x 7 = 3,500 kcal a week is close to half of that. The same arithmetic in reverse gives a gain target. Real bodies are messier than that arithmetic: water, muscle and appetite all move, so treat the first target as a starting point and adjust from what the scale actually does over 2 to 3 weeks.
Why the activity level matters most
The activity multiplier moves the answer more than any other choice. Picking very active instead of sedentary adds 60% to the estimate, which is over 1,000 kcal for most adults. Pick the level that matches your whole week, not your hardest workout: three sessions a week is moderately active, and a desk job with no training is sedentary even if you walk to the shop.
What the macro split is, and is not
A macro split divides the same calories three ways; it does not change the total. Protein and carbs carry 4 kcal per gram, fat carries 9, so a 30% protein share of 2,759 kcal is 828 kcal, or 207 g of protein. The US dietary reference ranges put protein at 10 to 35% of energy, carbs at 45 to 65% and fat at 20 to 35%, and the protein floor for adults, the recommended dietary allowance, is 0.8 g per kg of body weight a day. Higher-protein presets sit inside those ranges; they are a preference, not a medical recommendation.
Frequently Asked Questions
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