🥗 Calorie, BMR & Macros Calculator

Estimate BMR/TDEE and build macro targets fast. Choose a formula, set your goal, pick a macro mode, and share or export the plan.

Sex

Age

Units

Weight

Height

% Body fat (optional)

Used by Katch-McArdle

BMR formula

Activity level

Or set a custom multiplier

Custom multiplier

0 = ignore

Meals / day

Goal

Custom calories

> 0 overrides goal%

Macro mode Smart (protein + fat rules, carbs = rest) Percent (set P/C/F %)

Protein rule

Protein value

Default 1.6–2.2 g/kg

Fat rule

Fat value

If %, common range 20–35

Protein %

Carbs %

Fat %

Rounding

Suggest fiber (25–35 g/day) Show BMI

Inputs saved locally. Not medical advice.

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BMR (kcal)

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TDEE (kcal)

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Target kcal

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P / C / F (g)

Phase	Calories	Protein (g)	Carbs (g)	Fat (g)

Phases use your current macro settings. CSV export includes all phases.

Shaded band = “Normal” (18.5–24.9). Your dot shows your BMI at your age.