Calorie & BMR Calculator
Enter your stats and activity level to get your BMR, TDEE, and calorie targets for weight loss, maintenance, or gain — plus a macro breakdown.
Macro Breakdown at TDEE (30/40/30 split)
BMR (Basal Metabolic Rate) is the calories your body burns just to keep you alive — breathing, circulation, organ function — with zero movement.
TDEE (Total Daily Energy Expenditure) multiplies your BMR by your activity level. Eat at TDEE to maintain weight. Creating a 500 cal/day deficit produces roughly 1 lb/week of fat loss.
Formula: Mifflin-St Jeor equation (2005, most accurate for most adults). Macro split is a common starting point — adjust to your goals and consult a dietitian for medical needs.
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