Daily calories & macros

Calorie Calculator: TDEE, Macros & Goals

Calculate daily calorie needs using Mifflin-St Jeor, Harris-Benedict, or Katch-McArdle formulas. Get TDEE, target intake for weight loss/gain, macro splits, and zig-zag calorie cycling schedules.

By Jeff Beem

Updated May 27, 2026

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Metabolic profile

Units

BMR formula

Sex

Age

Height (ft / in)

Weight (lb)

Activity

Goal

Macro split

Protein30%

Carbs40%

Fat30%

Sliders rebalance to 100%.

Targets

Maintenance target

BMR

1,699

kcal at rest

TDEE

2,336

× 1.375 (Light)

Daily macros

175g

Protein

234g

Carbs

78g

Fat

30/40/30 · 1.1 g/lb protein

Zig-zag cycling (example)

Vary daily kcal while holding a similar weekly average, useful for adherence; not medical advice.

Mon2,102low

Tue2,102low

Wed2,686high

Thu2,102low

Fri2,102low

Sat2,686high

Sun2,572medium

Weekly average2,336 kcal/day

Note: Higher days can support training; lower days supply the deficit. Individual response varies.

Calories by activity level

Same profile (male, 30 y, 5'9", 165 lb).

Estimated daily calories by activity level for your current profile; deficit and surplus columns in kilocalories per day
Activity	Maintain	−0.5 lb/wk	−1 lb/wk	+0.5 lb/wk
Sedentary Desk job, little exercise	2,039	1,789	1,539	2,289
Light Light exercise 1–2 days/week	2,336	2,086	1,836	2,586
Moderate Moderate exercise 3–5 days/week	2,633	2,383	2,133	2,883
Very active Hard exercise 6–7 days/week	2,930	2,680	2,430	3,180
Extra active Athlete or physical job + training	3,228	2,978	2,728	3,478

Sedentary

Desk job, little exercise

Maintain: 2,039
−0.5 lb/wk: 1,789
−1 lb/wk: 1,539
+0.5 lb/wk: 2,289

Light

Light exercise 1–2 days/week

Maintain: 2,336
−0.5 lb/wk: 2,086
−1 lb/wk: 1,836
+0.5 lb/wk: 2,586

Moderate

Moderate exercise 3–5 days/week

Maintain: 2,633
−0.5 lb/wk: 2,383
−1 lb/wk: 2,133
+0.5 lb/wk: 2,883

Very active

Hard exercise 6–7 days/week

Maintain: 2,930
−0.5 lb/wk: 2,680
−1 lb/wk: 2,430
+0.5 lb/wk: 3,180

Extra active

Athlete or physical job + training

Maintain: 3,228
−0.5 lb/wk: 2,978
−1 lb/wk: 2,728
+0.5 lb/wk: 3,478

Light activity, ~2,336 kcal maintenance

On the defaults (30-year-old male, 5′9″, 165 lb, Mifflin-St Jeor, Light ×1.375), BMR is about 1,699 kcal and TDEE about 2,336 kcal. Slide to lose 0.5 lb/week and the target drops about 250 kcal/day to roughly 2,086. Your numbers move with age, size, formula, and whether you honestly call yourself Sedentary vs Light.

Four things worth knowing

The goal slider is pounds per week, not a % of TDEE

Loss and gain use 3,500 kcal per pound divided across seven days. Half a pound per week is about 250 kcal/day off maintenance, not “20% deficit” unless that happens to match your TDEE.

Weekends can erase a weekday deficit

Five days at −250 kcal saves about 1,250 kcal. One heavy dinner plus brunch can add it back. The math does not care that Monday through Friday looked perfect on the app.

Activity level is the easy overestimate

Light here is exercise 1–2 days per week, not “I go to the gym sometimes and walk.” Desk workers with three sessions often belong on Sedentary or Light, not Moderate. When unsure, pick the lower tier and adjust after a two-week weigh-in.

Protein first, then fill the rest

Higher protein often makes cuts easier to stick to. Set the protein slider, hit grams daily, then shuffle carbs and fats. Zig-zag days still need to average to the same weekly calories if that is your plan.

Calorie calculator: TDEE, goals, and macros

Default profile: ~2,336 kcal maintenance, ~2,086 kcal at 0.5 lb/week loss. Mifflin-St Jeor, Harris-Benedict, or Katch-McArdle. Educational estimate, not medical or dietitian advice.

What this calculator does

Estimates basal metabolic rate (BMR), multiplies by an activity factor for total daily energy expenditure (TDEE), then adds or subtracts calories from a weekly weight-change rate in pounds. Shows macro grams from percent sliders and a sample zig-zag week that averages back to your target.

Outputs:

BMR, TDEE, goal calories, protein/carbs/fat grams, weekly kcal change, optional zig-zag schedule, and a table of TDEE by activity level for your current inputs.
Limits:

Estimates only (±10–15% is normal). Deficit is lb/week × 3,500/7, not a manual % TDEE field. Minimum warnings at 1,200 (female) / 1,500 (male), not a hard BMR stop. Not for active eating disorders, pregnancy planning without a clinician, or minors without professional guidance. Runs locally.

The math

Pick one BMR formula, then multiply by activity.

Mifflin-St Jeor (default):

$\text{BMR}_{\text{men}} = 10W + 6.25H - 5A + 5$

$\text{BMR}_{\text{women}} = 10W + 6.25H - 5A - 161$
W kg, H cm, A years. Example: 75 kg, 175 cm, 30, male → BMR ≈ 1,699.
Harris-Benedict (revised):

Often a bit higher than Mifflin; optional comparison in the formula dropdown.
Katch-McArdle:

$\text{BMR} = 370 + 21.6 \times \text{LBM}$
LBM from weight and body fat %. Uses 20% fat if you leave body fat blank.
TDEE and goal:

$\text{TDEE} = \text{BMR} \times \text{activity}$
Light (×1.375) on the example → TDEE ≈ 2,336. Daily adjust = (lb/week × 3,500) ÷ 7. Lose 0.5 lb/week → about −250 kcal/day → target ≈ 2,086.
Macros:

Protein × 4 + carbs × 4 + fat × 9 ≈ target calories from your percent sliders.

Using the calculator

Validate maintenance before chasing a steep deficit. Two weeks at TDEE with honest logging tells you if the model fits.

Activity:

Sedentary (×1.2) through Extra active (×1.9). Labels match the dropdown in the tool.
Loss rate:

0.5 lb/week is conservative; 1 lb/week doubles the daily subtraction (~500 kcal/day).
Logging:

Weigh food when stalls appear; include weekends and alcohol.
Related tools:

Dedicated TDEE, BMR, and macro pages if you want a narrower focus.
Privacy:

Inputs stay in your browser.

FAQ

How many calories should I eat to lose weight?

Pick a weekly loss rate on the slider (default 0.5 lb/week). The tool subtracts about 250 kcal/day for that rate (3,500 kcal per pound ÷ 7). On a TDEE near 2,300 kcal, that lands near 2,050 kcal. If the target drops below 1,200 (women) or 1,500 (men), the page warns you; eating that low without supervision is risky.

How accurate is this calorie calculator?

Mifflin-St Jeor is often within about ±10% for many adults if activity level is honest. Katch-McArdle can be tighter when body fat % is measured well. The usual error is picking activity one notch too high. Eat at the maintenance number for two weeks: if weight holds within a pound or so, TDEE is close.

Should I eat back exercise calories?

No. The activity multiplier already includes exercise. Trackers often overshoot burn by 30–50%. If training volume jumps, move up one activity level instead of adding a second scoop of calories on top.

Why did my weight loss plateau?

Common causes: portions crept up, weekends were untracked, you moved less outside the gym, or you have been in deficit long enough that expenditure dipped. Fix logging first, then consider a small cut (100–150 kcal), more steps, or a week or two at maintenance before cutting again.

What macro split should I use?

Hit protein first (the sliders default 30% protein / 40% carbs / 30% fat). Total calories drive weight change; protein helps lean mass on a cut. Adjust carb and fat to preference once protein is set.

Is 1,200 calories safe?

1,200 is a common floor for women and 1,500 for men in apps like this one. That is still aggressive for many people and can shortchange nutrients. If the math points lower, add movement or accept a slower weekly loss instead of going deeper on food.

How often should I recalculate?

Every 10–15 lb of real weight change, or when job activity, training, or a multi-week stall suggests your burn moved. Use a 7-day morning weight average, not one spike day.

What is zig-zag calorie cycling?

Same weekly calories, different daily totals. The built-in week mixes lower days, two higher days, and a medium day so the average still matches your target. Useful if you want more food on training or social days without changing the weekly budget.

Sources & citations

References used for the calculation method and definitions. Links open in a new tab when available.

[1]

Mifflin MD et al. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990;51(2):241-247

Mifflin-St Jeor equation for BMR estimation, the default formula used in this calculator.

[2]

Harris JA, Benedict FG. A Biometric Study of Human Basal Metabolism. Proc Natl Acad Sci. 1918;4(12):370-373

Original Harris-Benedict equation for basal metabolic rate, revised in 1984 by Roza and Shizgal.

Fitness Reference Note

Informational Use: These calculations (BMI, Calories, etc.) are based on standard statistical formulas and are intended for general reference and goal-setting purposes only.

Consult Experts: This tool does not provide medical advice, diagnosis, or treatment. Results may not be accurate for athletes, pregnant individuals, or those with underlying health conditions.

Health Safety: Always consult with a healthcare professional or qualified trainer before beginning any new diet or intensive exercise program.

Privacy First: All calculations are performed locally in your browser. No health data is stored or transmitted to any server.