BMR via Mifflin-St Jeor, daily calorie needs (TDEE), and per-goal targets with a 30/40/30 macro split — 100% private, in your browser.
TDEE = BMR × activity multiplier · 1 kg body fat ≈ 7,700 kcal → daily adjustment = weekly rate × 7,700 ÷ 7
A 30-year-old male, 175 cm tall and 74 kg, moderately active (×1.55), wants to lose 0.5 kg per week.
Estimates are based on population-level equations and assume 1 kg of body fat ≈ 7,700 kcal. Individual needs vary with genetics, body composition, and medical conditions. Consult a healthcare professional before starting a weight-management plan.
To find your daily calories: enter age, sex, height, weight, and activity level — the calculator computes BMR (Mifflin-St Jeor), multiplies by your activity factor for TDEE, and adjusts for lose, maintain, or gain goals.
FreeToolHub Calorie Calculator is a free browser-based tool that computes BMR with the Mifflin-St Jeor equation and daily calorie targets from activity level and goal, no signup.
Calculate BMR with the Mifflin-St Jeor equation, turn it into TDEE with five activity levels, and get daily calorie and macro targets to lose, maintain, or gain.
This calculator estimates how many calories you burn in a day and turns that into concrete intake targets. It starts with your basal metabolic rate (BMR) using the Mifflin-St Jeor equation — widely regarded as the most accurate general-purpose formula without lab testing — then multiplies by one of five activity levels, from sedentary (1.2) to very active (about 1.725), to get your total daily energy expenditure (TDEE). From there it applies your goal: a deficit to lose weight, maintenance to hold steady, or a surplus to gain, and breaks the target into a 30/40/30 protein, carb, and fat macro split.
Anyone starting a weight-loss, maintenance, or muscle-gain phase benefits from replacing guesswork with a number. New dieters learn that a sustainable deficit is measured in hundreds of calories, not crash-cuts. Lifters use the surplus target to make sure a bulk is slow enough to limit fat gain. People whose weight has stalled can re-check their TDEE, because the figure shrinks as you lose weight and move less. It is also a sanity check against apps and wearables, whose expenditure estimates routinely run high by 10-20%.
(1) Enter sex, age, height, and weight — Mifflin-St Jeor computes BMR as 10 × kg + 6.25 × cm − 5 × age, plus 5 for men or minus 161 for women. (2) Pick an activity multiplier from sedentary 1.2 through very active ~1.725; when torn between two levels, choose the lower. (3) Choose a goal pace: 0.25, 0.5, or 1 kg per week. (4) Read your BMR, TDEE, daily calorie target, and gram targets for protein, carbs, and fat at a 30/40/30 split.
A kilogram of body fat stores roughly 7,700 kcal, so each weekly pace converts to a fixed daily adjustment: 0.25 kg per week is about 275 kcal a day, 0.5 kg about 550, and 1 kg about 1,100. Slower is easier to keep: 0.25-0.5 kg per week preserves more muscle and keeps hunger manageable, while 1 kg per week suits people with more weight to lose. The tool will not push intake below safe floors — most guidance warns against going under about 1,200 kcal for women and 1,500 for men without medical supervision, whatever the arithmetic says.
The default split assigns 30% of calories to protein, 40% to carbohydrates, and 30% to fat. Grams come from the calorie density of each macro: protein and carbohydrate have 4 kcal per gram, fat has 9. On a 2,000 kcal target that is 150 g protein, 200 g carbs, and about 67 g fat — a balanced, high-protein template that suits most training diets. You do not have to hit the numbers exactly; staying within roughly 5 g on protein and 10 g on fat day to day is close enough for results, and total calories matter more than perfect macro timing.
It predicts measured resting metabolic rate within about 10% for most adults and outperformed the older Harris-Benedict formula in validation studies. Individual metabolism varies with genetics, muscle mass, thyroid, and medications, so treat the output as a starting point and adjust after two to three weeks of real-world weight data.
BMR is the energy your body burns at complete rest just to stay alive — breathing, circulation, cell repair — typically 1,200-1,800 kcal a day. TDEE adds everything else: walking, exercise, digestion, even fidgeting. Intake is planned against TDEE, and extended eating below BMR is not advised without medical supervision.
Sedentary (1.2) is a desk job with little deliberate exercise; lightly active (1.375) is 1-3 workouts a week; moderately active (1.55) is 3-5; very active (1.725) is hard training 6-7 days a week. Most people overestimate, and one level too high can add 200+ phantom calories — when in doubt, round down.
It is a useful average, not a physical constant: a kilogram of pure fat holds about 9,000 kcal, but lost body weight also includes water, glycogen, and some lean tissue, which averages the figure down to roughly 7,700. Early rapid loss in the first week or two is mostly water, so do not extrapolate it.
The calculator caps at 1 kg per week on purpose. Beyond that, deficits of 2,200+ kcal a day are unsustainable, strip muscle, and raise gallstone risk, and most of the extra early loss is water. Very-low-calorie diets exist but require medical supervision.
No — the split is a balanced default, not a rule. Total calories determine weight change; macros fine-tune body composition and satiety. A common alternative keeps protein at 0.7-1 g per lb of bodyweight and splits the rest between carbs and fat by preference. The calculator's split is a solid template you can adjust.
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