Free macro & calorie calculator
Find your maintenance calories (TDEE), your daily target and how much protein, carbs and fat to eat.
Your stats
Age
Height
Weight
How active are you?
What would you like to achieve?
Your daily targets
2,210Cal
per day
Maintenance: 2,760 Cal · −550 Cal
163 g
Protein · 30%
240 g
Carbs · 44%
66 g
Fat · 27%
Your numbers carry over when you create your account.
How it works
How is TDEE calculated?
We use the Mifflin-St Jeor equation for the calories your body burns at rest, then multiply by your activity level (1.2 for sedentary up to 1.725 for very active).
How big is the calorie deficit?
Losing fat subtracts about 20% from maintenance and recomposition about 10%. Targets never drop below a safe minimum, and people under 18 are never given a deficit.
How much protein do I need?
About 1.6 g per kg of body weight to maintain, 1.8 g to build muscle and 2.0 g while losing fat. Fat stays near 27% of calories and carbs fill the rest.
Estimates only, not medical advice. Talk to a professional if you are pregnant, have a medical condition or a history of disordered eating.