Calculates calories and macronutrients for a given food and portion.
The daily calorie budget calculator finds your Total Daily Energy Expenditure (TDEE) and sets a calorie target by applying a deficit (for weight loss) or surplus (for muscle gain).
BMR (Mifflin-St Jeor, male) = 10×weight(kg) + 6.25×height(cm) − 5×age + 5 BMR (female) = 10×weight(kg) + 6.25×height(cm) − 5×age − 161 TDEE = BMR × Activity factor (1.2–1.9) Calorie target = TDEE ± daily adjustment
30-year-old female, 65 kg, 168 cm, moderately active. BMR = 650 + 1,050 − 150 − 161 = 1,389 kcal. TDEE = 1,389 × 1.55 ≈ 2,153 kcal. For −500 kcal deficit → 1,653 kcal/day target.
Loading calculator…