Calorie & Macro Calculator
Calculate BMR, daily calories (TDEE) and your macros (protein, fat, carbs) from weight (lb) and height (ft/in) — with a goal for cutting, maintaining or bulking.
Key facts
- Example male, 175 lb, 5′10″, 30 y, moderately active: BMR ≈ 1,760 kcal, TDEE ≈ 2,728 kcal. At 0.8 g protein/lb and 30% fat that is about 140 g protein, 91 g fat and 337 g carbs to maintain.
- Core logic: BMR (Mifflin-St Jeor) × activity factor = TDEE. To cut, go ~10–20% below it; to bulk, ~5–15% above. A deficit of ~500 kcal/day is roughly 1 lb of weight loss per week.
- Protein first: 0.7–1.0 g per lb of bodyweight supports muscle retention, especially in a deficit. Keep fat at 20–35% of calories, the rest is carbs — the split is flexible, total calories decide.
FAQ
- What is the difference between BMR and TDEE?
- BMR (basal metabolic rate) is the calories burned at complete rest. TDEE (total daily energy expenditure) multiplies BMR by an activity factor (e.g. 1.55 for moderately active) and is the number of calories to maintain your weight.
- How much protein do I need?
- For muscle retention and growth, sources recommend roughly 0.7–1.0 g protein per lb of bodyweight (ISSN). The calculator defaults to 0.8 g/lb — adjust it to your goal.
- How fast can I lose weight?
- A deficit of about 500 kcal per day is roughly 1 lb per week (rule of thumb ~3,500 kcal ≈ 1 lb). More aggressive deficits risk muscle loss — the calculator shows the projected weekly change for your goal adjustment.