Eat good fats, hit your number
A friendly, wholesome calculator with zero sugar rush.
Results update as you type 🥑
How is this calculated?
BMR = 10 × 72 kg + 6.25 × 175 cm − 5 × 31 + 5 = 1,664
TDEE = 1,664 × 1.55 = 2,579
What your numbers actually mean
Your maintenance figure is the calorie intake that holds your current weight steady. It is the anchor for every goal — everything else is a deliberate move above or below it.
If you want to lose fat
Eat at the “Lose” number (a ~20% deficit). That pace — roughly 0.5 kg / 1 lb a week — is aggressive enough to see progress but gentle enough to protect muscle and adherence. Re-check the calculator every 4–6 kg lost.
If you want to build muscle
Use the “Gain” number (a ~10% surplus). A modest surplus adds muscle while limiting fat gain. Pair it with progressive resistance training and the protein target shown.
Why protein leads the macros
Protein is set first (2 g per kg) because it preserves muscle in a deficit, drives the most satiety per calorie, and has the highest thermic effect. Hitting protein and total calories matters more than the exact carb/fat split.
Common questions
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day, including basal metabolism, digestion and all activity. Eating at your TDEE keeps your weight stable.
How is TDEE calculated?
We estimate your Basal Metabolic Rate with the Mifflin–St Jeor equation, then multiply it by an activity factor (1.2 to 1.9) based on how much you move.
How accurate is this calculator?
Mifflin–St Jeor is the most accurate general prediction equation in peer-reviewed reviews, typically within about 10% of measured values. Adjust based on real weight change over 2–3 weeks.
How many calories to lose weight?
A deficit of roughly 20% below TDEE (shown as “Lose”) targets steady fat loss of about 0.5 kg / 1 lb per week for most people.
What macros should I eat?
A solid default: protein at 2 g per kg of bodyweight, fat at about 25% of calories, and carbohydrates filling the remainder.
Is my data stored?
No. Every calculation runs entirely in your browser. Nothing is sent to a server, logged, or stored.
Sources & references
- Mifflin MD, St Jeor ST, et al. “A new predictive equation for resting energy expenditure in healthy individuals.” Am J Clin Nutr. 1990;51(2):241–247.
- Frankenfield D, Roth-Yousey L, Compher C. “Comparison of predictive equations for resting metabolic rate in healthy nonobese and obese adults.” J Am Diet Assoc. 2005;105(5):775–789.
This calculator provides estimates for general educational use and is not medical advice. Consult a qualified professional before making significant dietary changes.