Advanced Calorie & Macro Calculator

Achieve your fitness goals with our comprehensive Calorie Calculator. This tool uses the scientifically-recognized Mifflin-St Jeor formula to accurately estimate your daily calorie needs (TDEE). Simply enter your personal details, select your activity level, and choose your fitness goal (weight loss, maintenance, or gain) to receive a personalized calorie target and a complete macronutrient breakdown, all updated in real-time.

How It Works

Our calculator provides a seamless and personalized experience, instantly adjusting to your inputs.

  1. Enter Your Stats: Provide your age, gender, height, and weight using either Metric or Imperial units.
  2. Define Your Lifestyle: Select your typical weekly activity level, from sedentary to extra active.
  3. Set Your Goal: Choose whether you want to lose, maintain, or gain weight. The calculator will instantly show your target daily calories and macro split.

Key Features

  • Scientifically-Based Calculation: Utilizes the trusted Mifflin-St Jeor formula for an accurate Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) estimate.
  • Personalized Fitness Goals: Easily select your goal—whether it's a calorie deficit for weight loss, maintenance, or a surplus for muscle gain—and see your target updated instantly.
  • Automatic Macronutrient Breakdown: Get a recommended daily intake of protein, carbohydrates, and fats (in grams) based on a balanced 40% Carb, 30% Protein, 30% Fat split.
  • Visual Macro Donut Chart: An interactive donut chart provides a clear, at-a-glance visualization of your recommended macronutrient distribution.
  • Metric & Imperial Units: Seamlessly switch between Metric (kg, cm) and Imperial (lbs, feet, inches) units to enter your data comfortably.
  • Real-Time Updates: No "Calculate" button needed. The results panel updates automatically and instantly as you adjust your inputs.
  • Persistent Data: The calculator intelligently saves your inputs in your browser's local storage, so your data is pre-filled the next time you visit.

How to Use the Calculator

  1. Step 1: Complete Your Profile
    Fill out the form with your personal information. Use the toggle to switch between Metric and Imperial units for height and weight.
  2. Step 2: Choose Activity Level
    Select the option that best describes your daily activity, from desk job to intense physical labor.
  3. Step 3: Select Your Goal
    Use the goal tabs to define what you want to achieve. The results panel on the right will update in real-time.
  4. Step 4: Analyze Your Results
    Review your target daily calories and see the recommended grams for protein, carbs, and fat, visualized in the accompanying chart.

Find Our Tool

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