Inputs
Calorie goal
Current preset adjustment: 0%
Macro split
Preset split for Maintain (0%): 30% protein, 40% carbs, 30% fat.
Nutrition Planning
Macro and Calorie Calculator
Enter your stats and goal to estimate daily calories and macros. Results update instantly whenever any input changes.
Results
BMR
1699
kcal/day
TDEE
2633
kcal/day
Maintenance
2633
kcal/day
Goal calories
2633
kcal/day
Calorie delta
0 kcal/day
Weekly estimate: 0 kg change
Daily macro targets
- Protein (30%) 197.5 g
- Carbs (40%) 263.3 g
- Fat (30%) 87.8 g
Estimates use the Mifflin-St Jeor formula and standard activity multipliers. Weekly change is a directional estimate,
not a guarantee.
Macro Planning Guide
Use these guidelines to set realistic calorie targets and macro distributions you can sustain.
BMR and TDEE in plain language
BMR estimates resting calorie burn, while TDEE estimates daily burn after activity.
- Use BMR as baseline metabolism, not daily intake target.
- Use TDEE to anchor maintenance planning.
- Apply deficit or surplus based on your current goal.
Choosing realistic activity levels
Activity assumptions drive calorie targets and can cause over- or under-eating if set incorrectly.
- If unsure, start one level lower and adjust from progress.
- Track weekly trend rather than daily fluctuations.
- Reassess activity level when training schedule changes.
Setting calorie and macro targets
Sustainable nutrition plans prioritize consistency and gradual adjustments.
- Use moderate deficits for fat loss and moderate surpluses for lean gain.
- Keep protein target stable during cuts and muscle-building phases.
- Adjust carbs and fats based on preference and training response.
FAQ
What is the difference between BMR and TDEE?
BMR is your estimated resting burn. TDEE adds activity and is typically the better baseline for daily intake planning.
How often should I recalculate calorie targets?
Recalculate when body weight, activity level, or training volume changes meaningfully, typically every few weeks during active phases.
What macro split is best for fat loss?
There is no universal best split. Keep protein adequate, then balance carbs and fats based on satiety, adherence, and performance.
How aggressive should a calorie deficit be?
A moderate deficit is usually more sustainable and protective of training performance than highly aggressive deficits.
Why are metric and imperial inputs both supported?
Both systems improve usability. Internally, values are normalized for consistent calculation logic.
Should I change macros if progress stalls?
First verify tracking consistency and activity assumptions. Then make small calorie or macro adjustments based on trend data.
Are these outputs medical advice?
No. They are planning estimates. For clinical nutrition needs, consult a licensed professional.