Inputs
Calorie goal
Current preset adjustment: 0%
Macro split
Preset split for Maintain (0%): 30% protein, 40% carbs, 30% fat.
Nutrition Planning
Macro and Calorie Calculator
Enter your stats and goal to estimate daily calories and macros. Results update instantly whenever any input changes.
Results
BMR
1699
kcal/day
TDEE
2633
kcal/day
Maintenance
2633
kcal/day
Goal calories
2633
kcal/day
Calorie delta
0 kcal/day
Weekly estimate: 0 kg change
Daily macro targets
- Protein (30%) 197.5 g
- Carbs (40%) 263.3 g
- Fat (30%) 87.8 g
Estimates use the Mifflin-St Jeor formula and standard activity multipliers. Weekly change is a directional estimate,
not a guarantee.