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Calorie & Macro Calculator
Calorie & Macro Calculator
What is this tool?
A calorie calculator that takes your age, sex, height, weight, and activity level and estimates how many calories your body burns in a day. It then shows adjusted calorie ranges commonly used as starting points for maintaining, losing, or gaining weight.
When to use it
- Setting an initial daily calorie target before starting a diet or fitness plan
- Estimating how activity level changes your daily energy needs
- Getting a rough calorie range for weight loss or weight gain goals
- Rechecking your estimate after a change in weight, age, or activity level
- Comparing maintenance calories against your current eating habits
How to use it
- 1Enter your age, sex, height, and current weight.
- 2Select your typical activity level from the options provided.
- 3The tool calculates your estimated BMR and TDEE instantly.
- 4Review the suggested calorie ranges for maintenance, weight loss, or weight gain.
Frequently asked questions
What formula does this calculator use for BMR?
It uses the Mifflin-St Jeor equation by default, based on age, sex, height and weight. If you know your body-fat percentage, you can switch to the Katch-McArdle formula instead.
Is the calorie target guaranteed to help me lose or gain weight?
No. The figures are general estimates meant as a starting point. Actual results depend on many individual factors, and this is not medical advice.
How does activity level affect my results?
Your BMR is multiplied by an activity factor reflecting how active you typically are, which increases the estimated total calories burned per day (TDEE).
Is my personal health data stored anywhere?
No. Everything is calculated in your browser and nothing is saved or transmitted.