Free personalized nutrition plan
Calorie & Macro Calculator
Answer a few quick questions to get your daily calories, protein, carbs, and fat — plus a personalized timeline to reach your goal.
How the calculator works
- 1
Tell us your gender, age, height, and weight.
- 2
Pick your goal, activity level, and protein target.
- 3
Get your daily calories and macros, plus a timeline to your goal.
What you get
A personalized daily calorie target with a protein, carb, and fat breakdown, your BMI, and an estimated timeline to reach your goal weight — all free and instant.
- Formula used
- Revised Harris–Benedict (BMR) + activity multipliers (TDEE)
- Last updated
- June 2026
- Sources & method
- View our data sourcesHow we calculate
What is BMR?
Your Basal Metabolic Rate (BMR) is the energy your body burns at rest to support essential body functions — breathing, circulation, and more. It's the foundation of your daily calorie needs.
What is TDEE?
Your Total Daily Energy Expenditure (TDEE) is your BMR plus the calories you burn through daily movement and exercise. We use it to set a target that fits your goal — a deficit to lose, a surplus to gain, or maintenance.
Frequently asked questions
Is the calorie calculator free?+
Yes. The calculator is completely free, and you don't need an account to use it.
How accurate are the results?+
The numbers are formula-based estimates using the Harris–Benedict equation for BMR and standard activity multipliers for TDEE. Treat them as a starting point and adjust based on your real-world progress.
What's the difference between BMR and TDEE?+
BMR is the calories you burn at rest. TDEE adds the calories you burn from daily activity and exercise, so it reflects your full daily needs.
How much protein should I choose?+
Higher protein helps preserve muscle while losing weight and supports growth while gaining. If you're unsure, the moderate target is a balanced default.
This calculator provides general estimates and is not medical advice. It isn't suitable for people who are pregnant or breastfeeding, teens under 18, or anyone with a history of eating disorders, diabetes, kidney disease, or other medical conditions. Avoid very low-calorie diets, and consult a healthcare professional before making significant changes.