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Calculate your daily calorie needs, macronutrients, and create a personalized meal plan. Review the result before reusing it in another workflow.
1699
BMR (Basal Metabolic Rate)
Calories burned at rest
2633
TDEE (Total Daily Energy)
Maintenance calories
2633
Daily Target Calories
To maintain weight
Protein
197g
790 calories
30%
Carbs
263g
1053 calories
40%
Fats
88g
790 calories
30%
Breakfast
658
calories
Lunch
922
calories
Dinner
790
calories
Snacks
263
calories
🔥 BMR
Basal Metabolic Rate - the calories your body burns at complete rest just to maintain vital functions like breathing and circulation.
⚡ TDEE
Total Daily Energy Expenditure - your BMR plus calories burned through daily activities and exercise.
🎯 Target
Your daily calorie goal adjusted for weight loss, maintenance, or gain. Based on a safe rate of 0.5kg per week.
🍎 Macros
Protein, carbs, and fats distribution to support your goals while maintaining balanced nutrition.
✓ Track your intake: Use a food diary or app to monitor your calories
✓ Stay hydrated: Drink plenty of water throughout the day
✓ Be consistent: Small daily changes lead to big results
✗ Don't skip meals: Eat regularly to maintain metabolism
✗ Avoid crash diets: Sustainable changes are key
✗ Don't over-restrict: Eat enough to fuel your activities
⚠️ Medical Disclaimer: This calculator provides estimates only. Consult with a healthcare professional or registered dietitian before making significant changes to your diet or exercise routine, especially if you have existing health conditions.