Free Online Calorie & Macro Calculator – TDEE, BMR and Daily Calorie Needs for Weight Goals

Calorie & Macro Calculator

Find your BMR, daily calorie needs (TDEE) and protein, carb and fat targets for your goal • 100% free • No upload to server

About you

Units Metric (cm, kg) Imperial (ft/in, lb) Sex Male Female Age (years, 18 or older)

Body measurements

Height (cm)

Height (ft)

Inches

Weight (kg)

Weight (lb)

Body fat % (optional)

Lifestyle & goal

Activity level Sedentary (little or no exercise) Light (exercise 1 to 3 days/week) Moderate (exercise 3 to 5 days/week) Very active (exercise 6 to 7 days/week) Extra active (hard training or physical job) Goal Target weight (optional, kg)

Calculation settings

BMR formula Mifflin-St Jeor (most accurate for most people) Revised Harris-Benedict Katch-McArdle (needs body fat %) Macro split Balanced (25% protein, 45% carbs, 30% fat) High protein (35% / 35% / 30%) Low carb (30% / 20% / 50%) High carb for endurance (20% / 55% / 25%) Meals per day 2 meals 3 meals 4 meals 5 meals 6 meals

Daily macro split

Protein Carbs Fat

Calories for every goal

Goal	Daily calories	Weekly weight change

Estimates only, not medical advice. Individual needs vary, so talk to a doctor or registered dietitian before major diet changes.