BMR & Calorie Needs Calculator.

Calculate your basal metabolic rate, total daily energy expenditure, and macro targets to plan nutrition with confidence.

BMR & Daily Calorie Calculator

Estimate your basal metabolic rate (BMR) and total daily energy expenditure (TDEE), then adjust for muscle gain, fat loss, or maintenance.

Higher protein target

Aim for 1.6g/kg body weight (recommended for active adults)

Calorie snapshot

Energy needs tailored to your profile

Basal metabolic rate

1,370 kcal

BMR

Total daily energy expenditure

1,884 kcal

x1.38

Goal calories (maintain)

1,884 kcal

Maintain

Daily macro targets

Macronutrient breakdown aligned to your goal

Protein

104g

416 kcal

Fats

52g

468 kcal

Carbs

250g

1000 kcal

Macro distribution ~ 22% protein / 25% fat / 53% carbs

Use cases

Real-world uses.

Client Check-Ins
Coaches can generate BMR, TDEE, and macro targets for athletes or clients, then adjust based on weekly progress.
Smart Bulk or Cut Planning
Plan periods of caloric surplus for muscle gain or deficit for fat loss, all while keeping protein high.
Time-Segmented Rotations
Use different macro splits on training vs. rest days, or create refeed days without guesswork.
Metabolic Health Review
Discuss BMR trends with healthcare providers when addressing thyroid health, hormonal balance, or recovery from dieting.

How it works

Four steps.

  1. 01

    Enter your age, height, weight, and select the equation you prefer (Mifflin-St Jeor recommended for most people).

  2. 02

    Choose activity level and training goal to estimate total daily energy expenditure and calorie adjustments.

  3. 03

    Review the macro breakdown for protein, carbohydrates, and fats tailored to your target calorie intake.

  4. 04

    Use the planning tips to organize meals, training days, and rest days in an evidence-informed way.

Features

Everything You Need to Personalize Your Nutrition.

Estimate energy requirements, compare formulas, and build macro targets for any goal—fat loss, maintenance, or muscle gain.

  • Multi-Formula Support

    Compare Mifflin-St Jeor, Revised Harris-Benedict, and Katch-McArdle equations to estimate basal metabolic rate accurately.

  • TDEE & Goal Adjustments

    Calculate total daily energy expenditure by activity level, then fine-tune calories for muscle gain, maintenance, or fat loss.

  • Macro Targets

    Get daily protein, carbohydrate, and fat recommendations based on your goals and body composition preferences.

  • Cycle Forecast & Shareable Summary

    Copy a personalized calorie summary for coaching, client check-ins, or personal tracking.

  • Protein Optimization

    Toggle between standard and high-protein targets, with grams displayed per macronutrient and per calorie split.

  • Evidence-Informed Guidance

    Follow reminders for reassessing intake, pairing BMR data with wearable insights, and seeking expert support.

FAQ

Questions.

Can't find an answer? Send us your question.

Which BMR formula should I use?

Mifflin-St Jeor is considered accurate for most adults. Katch-McArdle is preferred if you know your body fat percentage. Harris-Benedict is traditional but may slightly overestimate for some populations.

How do I adjust calories if results feel off?

Monitor weight, hunger, energy, and training performance for 2–3 weeks. Adjust by ±150–200 kcal as needed. Larger changes can impact metabolism and recovery.

Do I need different calories on workout days?

Many people eat slightly more carbohydrates on training days to fuel sessions and recover. Keep protein intake consistent daily.

Is it safe to eat below my BMR?

Chronic intake below BMR can impact hormones, performance, and muscle mass. Work with a dietitian or coach when cutting calories aggressively.

How often should I recalculate?

Update every 4–6 weeks or after weight changes of more than 5%. Age, body composition, and training progression influence the numbers.

Can I share this data with my coach?

Yes. Use the copy summary feature to send calorie and macro targets to your coach, nutritionist, or training partner.

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