Calorie and macro calculators
BMR, TDEE, protein, carbs, fat, and daily calorie targets.
Most people do not need a new diet. They need a calorie range that matches their size and activity, then a protein number they can hit on ordinary food.
These calculators share one energy engine: Mifflin-St Jeor for resting burn, an activity multiplier for daily burn, then a goal adjustment with an educational calorie floor. Macros are layered on after the calorie number exists.
Pick the tool that matches the question you actually typed into search. The calorie calculator answers “how much should I eat.” TDEE answers “how much do I burn.” BMR answers “what does my body use at rest.”
Calorie Calculator
See how many calories to eat for fat loss, maintenance, or muscle gain from height, weight, age, activity, and goal.
TDEE Calculator
Free TDEE calculator using Mifflin-St Jeor BMR × an activity factor (1.2–1.9) to estimate maintenance calories — formula shown, not a black box.
BMR Calculator
Free Mifflin-St Jeor BMR calculator: enter sex, age, height, and weight to see resting calories with the published formula, not a black box.
Macro Calculator
Enter a daily calorie target and a protein–carb–fat percent split to get gram targets using standard 4/4/9 energy factors.
Protein Calculator
Enter body weight and a goal to get daily protein grams from visible g/kg bands: 0.8–1.2 (health), 1.2–1.6 (active), 1.6–2.2 (muscle), 1.8–2.4 (deficit).
Carbohydrate Calculator
Enter daily calories and a carb style to get grams: carbs = calories × style% ÷ 4 (25%, 40%, 55%, or 60% of kcal).
Fat Intake Calculator
Enter daily calories and a fat percentage (20–35% typical) to get daily fat grams: fat g = calories × fat% ÷ 9.
Intermittent Fasting Calculator
Map 14:10, 16:8, 18:6, or 20:4 onto your wake time so the eating window is a clock.
Fiber Intake Calculator
Blend the 14 g per 1,000 kcal rule with Adequate Intake values by sex.
PSMF Calculator
Free PSMF calculator for protein grams and macro caps — calories held at a 1,200/1,500 kcal floor, not an 800 kcal clinic protocol.
Carnivore Macro Calculator
Set calories from TDEE, protein from body weight, incidental carbs, and fat to fill the rest.
PCOS Calorie Calculator
A milder deficit from the same TDEE math, plus a higher-protein cue — not a PCOS treatment.
Net Carb Calculator
Subtract fiber and sugar alcohols from total carbohydrate for an Atkins-style net-carb count.