🔥 Calorie Calculator
Calculate your BMR, TDEE, and get personalized calorie targets with macro recommendations.
🔥 Your Info
📊 Results
🔥BMR (Mifflin)
1,649 kcal
⚡TDEE
2,556 kcal
📐Harris-Benedict
1,696 kcal
🎯 Calorie Targets
Extreme loss (-1kg/wk)1,556 kcal
Weight loss (-0.5kg/wk)2,056 kcal
Mild loss2,306 kcal
✅ Maintain2,556 kcal
Mild gain2,806 kcal
Weight gain (+0.5kg/wk)3,056 kcal
🥗 Recommended Macros (Maintenance)
Protein (30%)
192g
Fat (25%)
71g
Carbs (45%)
288g
Understanding BMR & TDEE
BMR is the energy your body uses at complete rest. TDEE adds your activity level on top, giving you the total calories burned each day.
Formulas Used
Mifflin-St Jeor (1990)
Male: 10×weight(kg) + 6.25×height(cm) − 5×age + 5
Female: 10×weight(kg) + 6.25×height(cm) − 5×age − 161