Calorie Calculator

How to use the Calorie Calculator

1. 01
   Enter your stats and activity. Sex, age, weight, height, and how active you are set your maintenance calories (TDEE).
2. 02
   Pick a goal. Lose, maintain, or gain — losing/gaining uses a ±500 kcal/day adjustment (~0.5 kg per week).
3. 03
   Read calories and macros. Your daily target plus a protein/carb/fat split.

How is it calculated?

We compute your TDEE (Mifflin-St Jeor BMR × activity factor), then adjust: a 500 kcal/day deficit loses about 0.5 kg (1 lb) per week, and a 500 kcal surplus gains at a similar rate. Macros split the target as 30% protein, 40% carbs, 30% fat at 4/4/9 kcal per gram.