How the calculator works
This Calorie & Macronutrient Calculator helps estimate your daily calorie needs using the Mifflin-St Jeor Equation, a scientifically validated method for calculating Basal Metabolic Rate (BMR).
Your Total Daily Energy Expenditure (TDEE) is determined by multiplying your BMR by your selected activity level. Choosing the correct activity level is crucial, as it accounts for the additional calories burned through daily movement and exercise.
We offer three options based on your goals:
✅ Maintain Weight – Keeps calories at your TDEE
✅ Lose Weight – Creates a moderate -300 kcal deficit for sustainable fat loss
✅ Gain Weight – Adds a +300 kcal surplus for gradual muscle gain
Macronutrient Breakdown: We use a balanced ratio of 40% carbohydrates, 30% protein, and 30% fats, ensuring a well-rounded intake to support your goals.
Why Accuracy Matters
Your BMR is unique and is based on factors like age, weight, height, and gender. Additionally, overestimating your activity level may result in excess calorie intake, while underestimating it can lead to undereating and fatigue. Be as precise as possible for optimal results.
Disclaimer
This calculator provides estimates only and should not be used as a substitute for professional medical or nutritional advice. Individual metabolic rates vary, and results may differ from person to person.
If you are unsure about how much you should be eating or whether you are consuming enough, it is always best to seek professional guidance from a qualified nutritionist or dietitian. The human body is highly individual, and it should be treated with respect. Using this calculator is meant to be a helpful tool, not something that dictates your worth or well-being. We do not accept liability for any decisions made based on this tool. Always consult a professional before making significant dietary changes.
