Calorie Needs Calculator (BMR & TDEE) with Macro Targets

Name: Calorie Needs Calculator (BMR & TDEE) with Macro Targets
Author: CalculatHub

Calorie

Free Access

No calculator code added yet. Edit this calculator in the admin panel.

Save (Pro)

About This Calculator

CalculatHub Elite — Precision Calorie & Macro Optimizer 2026

CalculatHub Health

Precision Calorie &
Macro Optimizer 2026

Mifflin-St Jeor BMR · TDEE · Goal-based calories · Macro splits · Professional nutrition plans.

👤 Personal Profile

👨

Male

👩

Female

Age (years)

Height (cm)

Weight (kg)

⚡ Activity Level

🪑

Sedentary

×1.2

🚶

Light

×1.375

🏃

Moderate

×1.55

🏋️

Active

×1.725

🏅

Very Active

×1.9

🔥

Athlete

×2.2

🎯 Your Goal

📉

Lose Weight

−500 kcal

⚖️

Maintain

TDEE

💪

Build Muscle

+500 kcal

Premium Mode (demo): Demo unlock

Daily Calorie Goal

kcal / day

Maintenance

BMR

kcal at rest

TDEE

maintenance

BMI

—

Calculate to see your BMI category

Under <18.5 Normal 18.5–24.9 Over 25–29.9 Obese 30+

⚡ Energy Balance Gauge

kcal/day

Resting (BMR) Active Intense

🥗 Daily Macro Targets

Custom Macro Split

🐟 Protein

30%

🍚 Carbs

40%

🥑 Fats

30%

Total: 100%

🐟

Protein

0 kcal

🍚

Carbohydrates

0 kcal

🥑

Fats

0 kcal

🔒 Macro Breakdown is a Premium feature

🥧 Macro Distribution

📊 Calorie Goal Comparison

💡 Nutrition & Health Tips

🥗 Healthy Calorie Sources

Prioritise nutrient-dense whole foods: lean proteins (chicken, fish, legumes), complex carbohydrates (oats, brown rice, sweet potato), and healthy fats (avocado, nuts, olive oil). Avoid liquid calories — they don’t trigger satiety hormones.

💧 The Importance of Hydration

Aim for 35ml per kg of body weight daily. Dehydration reduces metabolic rate by up to 3% and is frequently mistaken for hunger. Drinking 500ml of cold water 30 minutes before meals can reduce calorie intake by 75–90 kcal per meal.

🐟 Protein for Satiety & Muscle

Protein has the highest thermic effect of food — your body burns 20–35% of protein calories just digesting it. For weight loss, aim for 1.6–2.2g/kg of body weight. This preserves muscle and keeps you full for longer on fewer calories.

🔬 Why Mifflin-St Jeor?

The Mifflin-St Jeor equation (1990) is validated as the most accurate BMR formula for the general population — within 10% of measured values in 80% of cases. The older Harris-Benedict equation overestimates by 5–15%. Always use Mifflin-St Jeor for precision.

⚡ TDEE & Activity Accuracy

Most people overestimate their activity level by 1–2 categories, leading to calorie surpluses. Track your steps for a week before choosing. “Moderate” (×1.55) = 3–5 hours dedicated exercise per week. Most desk workers should use Sedentary or Light.

📅 Sustainable Deficit

A 500 kcal daily deficit yields ~0.5kg/week fat loss — the scientifically optimal rate that preserves muscle. Deficits larger than 750 kcal/day trigger adaptive thermogenesis, lowering TDEE and stalling progress. Slow and steady wins the body composition race.

📄 Pro Nutrition Plan PDF

Generate a branded nutrition report for your client.

⭐ Coach Edition

🏋️ Upload your gym / brand logo

PNG, JPG — max 2MB

🔒 Logo branding is a Premium feature

🔗 Embed This Tool

Add this calorie calculator to your fitness or nutrition website:

Copied!

calorie needs calculate your daily calorie needs using BMR and TDEE. Set your goal (maintenance, weight loss, or weight gain) and get macro targets for protein, carbs, and fats with charts and a printable plan.

How to Use

(Optional) Generate a nutrition/macro plan PDF (branded report available for premium users).

Enter your age, gender, height, and weight (choose Metric or Imperial units).

Select your activity level (Sedentary to Athlete).

Choose your goal: Maintenance, Weight Loss, or Weight Gain.

View your BMR, TDEE, and your daily calorie target.

Review your macro targets (Protein, Carbs, Fats) and check the macro distribution chart.