Fitness Calculator

BMR, TDEE & Macro Calculator

Calorie Calculator Macro Targets

Professional fitness tool: Calculate BMR, TDEE, and macronutrient targets for your goals.

This comprehensive fitness calculator determines your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation, calculates your Total Daily Energy Expenditure (TDEE) based on activity level, and provides personalized macronutrient targets (protein, carbs, fats) optimized for fat loss, maintenance, or muscle gain.

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Your Results

Understanding Your Calories

BMR (Basal Metabolic Rate)

Calories your body burns at complete rest just to stay alive.

TDEE (Total Daily Energy Expenditure)

BMR + calories burned through activity. This is your maintenance level.

Target Calories

TDEE adjusted for your goal (deficit for fat loss, surplus for muscle gain).

Macro Guidelines

•Protein: 1g per lb of body weight for muscle

•Fats: ~25% of calories for hormones

•Carbs: Remaining calories for energy

Note: These are starting points. Adjust based on your response and progress.

Getting Started Tips

Track your food intake for 1-2 weeks to understand your current eating patterns. Weigh yourself weekly under consistent conditions. Adjust calories based on actual results, not just calculations.