Calorie & BMR Calculator
Find out how many calories your body burns at rest, what you need to maintain your weight, and a daily target with macros for losing or gaining weight safely.
Step 1
About you
Step 2 · Activity level
Walks or light exercise 1-3 days
Step 3 · Goal
Your daily target
Maintain weight with light activity.
Suggested macros
- Protein84 g · builds and keeps muscle
- Carbohydrates322 g · energy for the day
- Fat67 g · hormones and absorption
Estimates use the Mifflin-St Jeor equation. Real needs vary with thyroid, diabetes, PCOS, pregnancy and medication. For a plan built on your reports, talk to a doctor and nutritionist together.
BMR
Calories your body burns at complete rest for breathing, circulation and cell repair. Roughly 60-70% of what you burn in a day.
Maintenance (TDEE)
BMR multiplied by your activity level. Eat this much and your weight stays stable.
Target
Maintenance minus 250-500 kcal to lose 0.25-0.5 kg a week, or plus the same to gain. Slow and steady keeps the result.