Calorie Calculator
Calculate daily calorie needs and macros
Your Details
years
kg
cm
Moderate exercise 3-5 days/week
Your Daily Calorie Target
2,556
calories per day
1649
BMR (kcal)
2556
TDEE (kcal)
17,889
Weekly (kcal)
Recommended Macros (30/40/30)
192g
Protein
256g
Carbs
85g
Fat
Suggested Meal Split
Breakfast
639 kcal
Lunch
895 kcal
Dinner
767 kcal
Snacks
256 kcal
Understanding Your Results
BMR (Basal Metabolic Rate): Calories your body burns at rest to maintain vital functions.
TDEE (Total Daily Energy Expenditure): Total calories burned including daily activities.
Target Calories: Adjusted based on your weight goal (±500 kcal for ~0.5kg/week change).