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Calorie & Macro Calculator

Calculate your daily calorie needs and macronutrient targets based on your activity level and weight goals using the Harris-Benedict equation.

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Methodology

This calculator uses the Harris-Benedict equation to estimate your Basal Metabolic Rate (BMR), then multiplies it by your activity factor to get Total Daily Energy Expenditure (TDEE).

Lose weightTDEE - 500
MaintainTDEE
Gain weightTDEE + 500

Nutrition Tips

  • •Track your food intake for best results
  • •Focus on whole, minimally processed foods
  • •Stay hydrated - drink 2-3 liters of water daily
  • •Adjust calories if weight doesn't change after 2 weeks
  • •Prioritize protein to preserve muscle mass

Related Tools

⚖️ BMI Calculator →🩺 Diabetes Risk Assessment →👨‍⚕️ Find a Nutritionist →

Medical Disclaimer

This calculator provides general nutrition guidance. Results should not replace personalized advice from a registered dietitian or healthcare provider.