Aisha K.
Mar 12, 2026
Clean layout and the results update instantly. Exactly what I needed for a quick planning check.
Media, Photography, Cooking & Lifestyle
How to Calculate TDEE and Macro Targets from BMR
Get calorie targets instantly
The AI Nutrition & Calorie Calculator turns body stats and lifestyle into actionable daily targets. It estimates basal metabolic rate, total daily energy expenditure, goal calories, and a practical protein-forward macro split—ideal for meal planning and fitness tracking.
Inputs
01
1590
35200
120230
1.21.9
-10001000
Smart analysis
Recommendations
Tailored to your live inputs and result—guidance only, not professional advice.
- Fat-loss mode
Moderate deficit selected
Pair the calorie target with high protein and strength training, and reassess every 2–4 weeks.
Scenario studio
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Scenario A
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Scenario B
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Plain-English guide
Terms & how it works
Confused by a field? Read the short definitions here while you use the tool.
Sex (0 = Female, 1 = Male)
The “Sex (0 = Female, 1 = Male)” value used in this tool’s formula. Adjust it to see results update live.
Age (years)
Length of the repayment schedule.
Weight (kg)
The “Weight (kg)” value used in this tool’s formula. Adjust it to see results update live.
Height (cm)
The “Height (cm)” value used in this tool’s formula. Adjust it to see results update live.
Activity Multiplier (1.2 sedentary → 1.9 very active)
The “Activity Multiplier (1.2 sedentary → 1.9 very active)” value used in this tool’s formula. Adjust it to see results update live.
Goal Adjustment (kcal / day)
The “Goal Adjustment (kcal / day)” value used in this tool’s formula. Adjust it to see results update live.
- w,h,a
Weight, height, age
kg, cm, years.
- s
Sex constant
+5 male / −161 female.
- activity
Activity factor
≈1.2 sedentary to ≈1.9 very active.
When to use this AI Nutrition & Calorie
Common use cases
- Estimate maintenance calories from age, weight, and activity
- Set protein-forward macros for fat loss or muscle gain
- Adjust targets when training volume changes
Localized examples
- Metric and imperial body-weight inputs
- Activity multipliers for desk and athletic lifestyles
What you get
- Mifflin–St Jeor BMR with activity multipliers
- Goal-based calorie and macro splits
- Planning estimates — not medical advice
How to Calculate AI Nutrition & Calorie Step-by-Step
- 1Set sex to 0 for female or 1 for male.
- 2Enter age, weight in kilograms, and height in centimeters.
- 3Choose an activity multiplier that matches your weekly training and daily movement.
- 4Use a negative goal adjustment for fat loss, zero for maintenance, or positive for surplus.
- 5Review BMR, TDEE, calorie target, and suggested protein, carbs, and fat.
Governing formula
BMR = 10w + 6.25h − 5a + s · TDEE = BMR × activity · Target = TDEE + adj
Mifflin–St Jeor BMR scaled by activity for TDEE, then adjusted for your calorie goal with protein-forward macros.
Example: set Sex (0 = Female, 1 = Male) = 1, Age (years) = 30, Weight (kg) = 75, then read the result.
Variable definitions
- w,h,a
Weight, height, age
kg, cm, years.
- s
Sex constant
+5 male / −161 female.
- activity
Activity factor
≈1.2 sedentary to ≈1.9 very active.
- Estimates only—not medical advice.
How Calorie & Macro Targets Are Estimated
This tool estimates resting metabolism with the Mifflin–St Jeor equation, then multiplies by your activity factor to approximate Total Daily Energy Expenditure (TDEE). Goal adjustments shift calories for fat loss, maintenance, or muscle gain, and macros are split using practical protein-forward targets.
Results are planning estimates—not medical advice. Athletes, pregnancy, clinical conditions, and body-composition goals may need personalized guidance from a qualified professional.
Frequently Asked Questions
Basal metabolic rate is estimated with the Mifflin–St Jeor equation, then multiplied by your activity factor to approximate TDEE. Goal calories apply your chosen surplus or deficit.
Related calculators
Media, Photography, Cooking & Lifestyle
- Bulk & Cut Macro PlannerBulk and cut macro calculator for lifters: set lean bulk or cutting calories from TDEE, weekly rate, and training experience—with protein-forward macros and training-day carb cycling.
- Reverse Diet PlannerReverse diet planner with adaptive weekly calorie bumps — smaller increases when the scale is still dropping too fast.
- Body Recomposition PlannerBody recomposition planner with a training-volume deficit cap — more hard sets means a smaller deficit and higher protein.
- TDEE CalculatorFind total daily energy expenditure from BMR and activity level.
- Calorie Deficit CalculatorTurn a weekly fat-loss goal into a daily calorie deficit and target.
- Protein Intake CalculatorSet daily protein grams from body weight and training goal.
Next in Fitness planners
Keep going with related planners
These tools share the same journey — use them together for better decisions.
- Bulk & Cut Macro PlannerBulk and cut macro calculator for lifters: set lean bulk or cutting calories from TDEE, weekly rate, and training experience—with protein-forward macros and training-day carb cycling.
- Reverse Diet PlannerReverse diet planner with adaptive weekly calorie bumps — smaller increases when the scale is still dropping too fast.
- Body Recomposition PlannerBody recomposition planner with a training-volume deficit cap — more hard sets means a smaller deficit and higher protein.
- TDEE CalculatorFind total daily energy expenditure from BMR and activity level.
- Calorie Deficit CalculatorTurn a weekly fat-loss goal into a daily calorie deficit and target.
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Community
Reviews & Ratings
See what others think about this tool, then leave your own rating to help improve CalculioHub.
4.8
out of 5.0
4 reviews
Daniel R.
Feb 28, 2026
Very usable on mobile. Would love a save/export option later, but the math feels solid.
Priya S.
Feb 3, 2026
The FAQ section answered my questions before I even had to search. Smooth dark mode too.
Marcus L.
Jan 19, 2026
Simple inputs, clear outputs. This replaced three bookmarks I used to juggle.
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