Calories & Macros
Daily calorie target plus protein, carb, and fat breakdown for your goal.
How your numbers are calculated
The calculator first estimates your Basal Metabolic Rate using the Mifflin–St Jeor equation — the most accurate general-population formula in the research — then multiplies it by an activity factor to get your maintenance calories. Your goal then adjusts that target: roughly a 500 kcal deficit for fat loss, or a 300 kcal surplus for lean muscle gain.
The macro split
Calories are split into protein, carbohydrate and fat with protein kept deliberately high to protect muscle. For a deeper breakdown of why each macro matters, see our macros explained guide. Want only the energy number? Use the TDEE calculator.
Frequently asked questions
How are my daily calories calculated?
The tool calculates your BMR with the Mifflin-St Jeor equation, multiplies it by your activity level to get maintenance calories, then applies your goal — a deficit for fat loss or a surplus for muscle gain.
What macro split does it use?
It defaults to a balanced split with protein prioritised (roughly 30% protein, 45% carbohydrate, 25% fat), since adequate protein is the macro most strongly linked to preserving muscle and managing appetite.
Do I need to hit these macros exactly every day?
No. Aim to land close to your targets on average across the week. Day-to-day variation is normal and totally fine for progress.