Health
Calorie Calculator
Calculate BMR and maintenance calories (TDEE), set weight loss or gain targets, estimate your timeline, build macros, and split your daily calories into a meal plan you can follow.
BMR, TDEE, Target Calories, Macros & Meal Planning
Use one profile across tabs: estimate maintenance, choose a realistic deficit or surplus, then convert calories into macros and a meal-by-meal plan.
Your maintenance calories are an estimate. Track weight trends for 2–3 weeks and adjust by 100–200 kcal/day if the scale is not moving as expected. Strength training and adequate protein help preserve muscle during weight loss.
This planner uses a simple energy model (about 7,700 kcal per kg or 3,500 kcal per lb). Real-world results can differ due to water shifts, training, sleep, and adaptation. Use the plan as a target, then adjust based on weekly averages.
Macros are a structure, not a rule. Aim for consistency across weeks. If training performance drops or hunger is high, consider increasing calories slightly or shifting carbs/fats to match preference and activity.
Meal timing is personal. If you train hard, you may feel better placing more carbs near training. If appetite is low in the morning, back-loading can improve adherence. This tab helps you turn daily targets into a repeatable routine.