Advanced Calorie Calculator
BMR, TDEE, goals, macros, and progress — all in one live card.
Your Nutrition Planner
Live BMR/TDEE, goals, macros, and charts. No default zeros.
Units
BMR Basis
“Other” shows a Mifflin range; you can pick basis above.
Required. Adults only.
Enter if known for LBM-based BMR.
cm or ft/in
Switch units any time; we’ll convert.
kg or lbs
We use your choice for macros and outputs.
Tooltips explain examples for each level.
Tip: Safe rate is ~0.25–1.0 kg/week (0.5–2.0 lbs).
Your Plan
Fill Age, Height, Weight, Activity to see results.
ETA will appear if you set a target.
Energy Overview
BMR—
TDEE—
Goal Calories—
Macro Planner
Selected: 1.8
Selected: 0.8
Protein: —
Fat: —
Carbs: —
kcal — Protein: — • Fat: — • Carbs: —
Estimates only; individual needs vary. Weekly change uses ~7700 kcal ≈ 1 kg. Very low calories may be unsafe; consult a professional if unsure.