Start with an estimate, then calibrate it
Calorie and Macro Calculator
Calculate resting energy, an activity-adjusted calorie range and a transparent macro split. The page shows the uncertainty instead of pretending a formula knows your metabolism exactly.
Mifflin–St JeorTDEE rangeAdjustable goalProtein-first macros
Enter your information
Estimate your energy needs
Activity multipliers are the weakest input. Use the result as a two-to-four-week starting estimate, then compare average intake with your actual weight trend.
Calculated result
Estimated daily plan
Goal-adjusted starting target2,160 kcalPlausible maintenance range: 2,430–2,970 kcal
Protein128 g
Fat60 g
Carbohydrate278 g
Reassess after two to four weeks of consistent tracking.
RMR: 1,730 kcal · TDEE: 2,682 kcal
How to use the answer
The best calorie calculator is the one you recalibrate
Mifflin–St Jeor estimates resting energy from age, height, weight and sex. The activity multiplier then introduces substantial uncertainty, so real trend data should eventually outrank the formula.
Resting energy
Mifflin–St JeorDeveloped in 498 adults. It estimates energy at rest—not total daily expenditure.
Maintenance estimate
RMR × activityUseful as a starting hypothesis. Wearables and activity labels can both be wrong.
Macro allocation
Protein, fat, remainderThis tool sets protein first, assigns 25% of calories to fat and gives the remaining calories to carbohydrate.
Important limitations
What the number can—and cannot—tell you
Why does the result show a calorie range?+
Prediction equations and activity multipliers are estimates. A ±10% range is more honest than a single precise-looking number.
Should I eat below the calculated resting energy?+
Not automatically. RMR is not a universal minimum-intake rule, but a target far below it deserves extra scrutiny for nutrient adequacy, training recovery and sustainability.
How do I calibrate the result?+
Track reasonably complete intake and use weekly average weights for two to four weeks. If weight is stable, observed intake is a better maintenance estimate than the original activity multiplier.