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Your Calories.
Your Rules.
Find your maintenance calories in 60 seconds using the gold-standard Mifflin-St Jeor formula — then get a personalized macro plan for your exact goal.
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Personal Information
Used to calculate your Basal Metabolic Rate (BMR)
0kcal/day
Based on your stats and activity level
Your Macro Split
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🏋️ Generate My Custom Workout PlanWhat Do These Numbers Mean?
Two simple concepts power every calorie calculation. Here’s what they actually mean for you.
BMR — Basal Metabolic Rate
Your BMR is the number of calories your body burns just to stay alive — breathing, keeping your heart beating, regulating your temperature — while you’re completely at rest. Think of it as the fuel cost of simply existing.
We calculate it using the Mifflin-St Jeor formula, which is the most accurate formula for most people, validated across dozens of studies.
BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5
Female:
BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161
TDEE — Total Daily Energy Expenditure
Your TDEE is the total number of calories you actually burn in a day — including your BMR plus all the movement you do: exercise, walking, even fidgeting. This is your true maintenance calorie target.
To calculate TDEE, we multiply your BMR by an activity multiplier that reflects how much you move. Eat at your TDEE and your weight stays stable.
To lose fat: TDEE − 250 to 750 kcal
To gain muscle: TDEE + 250 to 500 kcal
🏃 Activity Level Guide
| Level | Multiplier | Who It’s For | Weekly Exercise |
|---|---|---|---|
| Sedentary | ×1.20 | Desk job, little walking, no planned exercise | 0 days |
| Lightly Active | ×1.375 | Office job with light daily walking or 1–3 gym sessions | 1–3 days |
| Moderately Active | ×1.55 | Regular training, active lifestyle, some non-exercise movement | 3–5 days |
| Very Active | ×1.725 | Daily intense training or physically demanding job | 6–7 days |
| Extremely Active | ×1.90 | Elite athletes, construction workers who also train, military | 2× per day |
🥦 Understanding Macronutrients
Every calorie comes from one of three macronutrients. Getting the right balance is just as important as hitting your calorie target.
| Macro | Calories per Gram | Main Role | Best Sources |
|---|---|---|---|
| 🥩 Protein | 4 kcal/g | Build & repair muscle, keep you full, support metabolism | Chicken, fish, eggs, tofu, Greek yogurt |
| 🌾 Carbohydrates | 4 kcal/g | Primary energy source, fuel workouts, brain function | Rice, oats, potatoes, fruit, vegetables |
| 🥑 Fats | 9 kcal/g | Hormones, vitamin absorption, cell health | Avocado, nuts, olive oil, fatty fish |