Health
Calorie & Macro Calculator
Built on Mifflin–St Jeor (the most accurate of the common BMR formulas). Enter your stats, pick an activity level and goal, and see your daily calorie target plus a clean macro breakdown across balanced, high-protein, low-carb, or keto styles.
Daily target
2,571kcal/day
BMR
1,659 kcal
TDEE (maintenance)
2,571 kcal
Macro split
Protein
161g
25%
Carbs
321g
50%
Fat
71g
25%
Built on the Mifflin–St Jeor BMR formula. Targets are starting points — adjust by ±10% after 2–3 weeks based on results. Eat protein at every meal and prioritize whole foods.
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Frequently asked
- Why are the calorie targets different from other calculators?
- Mifflin–St Jeor is the modern, validated formula. Older Harris–Benedict numbers run ~5–10% high. We also enforce a 1200 kcal floor to avoid unsafe deficits.
- How accurate are the macro splits?
- Macro % is highly individual. Use the splits as starting points, then tune by ±10% after 2–3 weeks of consistent eating and weighing.
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BMR Calculator