Calorie & Nutrition Calculators
Energy and nutrition calculators that start from your resting metabolic rate and build up to daily calories and a macro split. Targets never drop below conservative minimums, and each page explains how the numbers are produced.
- Calorie Calculator (TDEE)Estimate your resting energy use and daily calorie needs, then see cautious targets for maintaining, losing or gaining weight.
- BMR CalculatorEstimate the calories your body burns at rest using Mifflin–St Jeor, Harris–Benedict and, if you know your body fat, Katch–McArdle.
- Macro CalculatorTurn your daily calorie target into grams of protein, carbohydrate and fat using a balanced, higher-protein, higher-carb or lower-carb split.
- Protein CalculatorTurn your weight and activity level into a daily protein range in grams, per meal, with the calories it supplies.
- Calorie Deficit CalculatorEnter your goal weight and timeframe to see the daily calorie target, the deficit it needs and an estimated goal date, with safe limits.
How these calculators work
Every calculator in this group names its formula, shows a worked example and lists the sources behind its categories. The numbers are estimates based on the details you enter, so they work best as a starting point for a conversation with a doctor, dietitian or trainer rather than as a final answer.
Results are for information only and are not medical advice. See our editorial policy and methodology for how we choose and review formulas.