Calorie Intake Calculator - Daily Calories and Macros
Calculate daily calorie intake for weight loss, maintenance, or muscle gain from your TDEE, with protein, carbs, and fat targets.
Use the calculator
Enter age, sex, height, weight, activity level, and optional body fat percentage. The tool estimates BMR, TDEE, BMI, goal calories, and a macro split for loss, maintenance, or gain.
What the result includes
- Maintenance calories, also known as total daily energy expenditure.
- Basal metabolic rate from Mifflin-St Jeor, or lean-mass math when body fat is supplied.
- Daily calorie intake targets for weight loss, maintenance, and lean gain.
- Protein, carb, and fat targets based on your selected goal.