Interactive calculator
TDEE & Macro
Calculator
Your maintenance calories are the anchor for every nutrition decision. Estimate them with the Mifflin-St Jeor equation, then get macro targets tuned to your goal.
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Daily calorie target
— kcal
This calculator is for educational purposes only and is not medical advice, diagnosis, or treatment. Results are estimates based on published formulas and population averages — your individual values may differ. Nothing here is calculated on a server: everything runs in your browser and no data is stored or sent anywhere. Always consult a qualified clinician before making health, medication, or training decisions.