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Basal Metabolic Rate (BMR)
Calories/day
This is the number of calories your body burns at rest to maintain basic life-sustaining functions.
Total Daily Energy Expenditure (TDEE)
Calories/day
This is an estimate of how many calories you burn per day when exercise is taken into account. This is your maintenance calorie level.
Recommended Macronutrients (for TDEE)
Based on USDA Dietary Guidelines (approx. 45% Carbs, 30% Protein, 25% Fat of TDEE). These are starting points and can be adjusted.
Protein: g ( kcal)
Fats: g ( kcal)
Carbohydrates: g ( kcal)
Understanding Your Caloric Needs
Your TDEE ( calories) is your maintenance level. To change your weight:
- For Weight Loss (Calorie Deficit): Aim to consume moderately fewer calories than your TDEE. A common starting point is a 300-500 calorie deficit per day (e.g., calories). This typically leads to a safe and sustainable weight loss of 0.5-1 lb per week.
- For Weight Gain (Calorie Surplus): Aim to consume moderately more calories than your TDEE. A common starting point is a 300-500 calorie surplus per day (e.g., calories). This, combined with resistance training, supports muscle growth.
Always consult with a healthcare or nutrition professional before making significant dietary changes.
The Importance of Protein
Protein is crucial whether your goal is muscle gain or fat loss (while preserving muscle). It plays a key role in:
- Muscle Repair & Growth: Essential for building and repairing muscle tissue, especially after exercise.
- Satiety: Protein helps you feel fuller for longer, which can be beneficial for managing hunger when in a calorie deficit.
- Metabolic Health: It has a higher thermic effect of food (TEF) compared to carbs and fats, meaning your body burns more calories digesting it.
Ensure adequate protein intake (g as calculated for maintenance) to support your fitness goals.