Daily Calorie & Macronutrient Calculator
Determine your exact daily caloric targets for fat loss, muscle building, or body recomposition based on your Mifflin-St Jeor metabolic profile.
BMR vs. TDEE: What's the Difference?
Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest just to keep vital organs functioning (heart beating, lungs breathing, cells regenerating).
Total Daily Energy Expenditure (TDEE) is your total daily calorie burn after factoring in your physical activity level, work routine, and exercise regimen.
The Mifflin-St Jeor BMR Formula
Considered the gold standard for clinical metabolic estimation:
W = Weight (kg), H = Height (cm), A = Age (years).
Frequently Asked Questions (Calorie FAQ)
How big of a calorie deficit should I create for fat loss?
A moderate deficit of 300 to 500 calories below your TDEE is optimal. This produces a steady, healthy fat loss of ~0.5 kg per week while preserving lean muscle mass and preventing metabolic slowdown.
How much protein should I eat per day?
For active individuals and weight training, sports nutritionists recommend 1.6g to 2.2g of protein per kilogram of body weight to maximize muscle protein synthesis and satiety.
What is the "Starvation Mode" myth?
While extreme crash diets do cause adaptive thermogenesis (lowering NEAT and energy expenditure), your body will still lose weight in a verified calorie deficit. However, severe restriction leads to muscle loss and fatigue.
How should I adjust calories when my weight plateaus?
As your body weight drops, your BMR and TDEE naturally decrease. Recalculate your TDEE every 4-5 kg of weight change or slightly increase daily step counts (NEAT).