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Calorie & Macro Calculator

Eat exactly what your body needs
Generic 2,000-calorie diets don’t work. Your body needs calories and macros based on YOUR weight, height, age, gender, activity level, and fitness goal — lose, maintain, or gain. This calculator uses the Mifflin-St Jeor equation (the gold standard) to compute your BMR, TDEE, and personalized macro split.

BMR

Resting burn

TDEE

× activity

± Goal

Surplus / deficit

Macros

P / C / F split

Try the simulator
The science

Three things to know about your numbers

Understanding these concepts makes the calorie output actionable.

BMR vs TDEE

BMR is what you burn at rest. TDEE is your total daily burn including activity. Eating below TDEE = weight loss. Above = weight gain. The calculator shows both.

Protein priority

Protein preserves muscle during cuts and builds it during bulks. 1.6-2.2g per kg of body weight is the science-backed sweet spot. This tool hits ~1.8g/kg for most inputs.

BMI context

Test price points from -30% to +30% and see how order volume and profitability respond — find the sweet spot instantly.

Practical advice

Don’t eat back exercise calories. Most fitness trackers overestimate calorie burn by 20-40%. Stick to your calculated TDEE-adjusted target and treat exercise as a metabolic bonus, not a license to eat more. Track for 2 weeks — if weight isn’t moving in the right direction, adjust by 200 kcal.

Your personalized nutrition plan is one click away

Enter your stats, pick your goal, and get your exact calorie and macro targets in seconds.