Protein
99 g
397 kcal
Estimate maintenance calories, goal intake, weekly change, and macros without turning the page into a wall of inputs.
Enter body data and activity level to estimate maintenance calories and goal intake.
Result ready
Maintain · Maintenance calories 2,062 kcal
2,062 kcal
BMR
1,330 kcal
Estimated weekly change
0 kg / 7 day
Activity calories added
732 kcal
Target intake
0 kcal
Calorie split 2,062 kcal
Protein
99 g
397 kcal
Fat
57 g
515 kcal
Carbs
287 g
1,150 kcal
Track real body-weight trends for about two weeks, then adjust by 100-200 kcal if progress is too fast or too slow.
This is a general estimate. Pregnancy, illness, disordered eating, youth growth, and competitive sport need professional guidance.
Health use notice
This tool is for general reference only and does not replace medical, nutrition, diagnostic, or treatment advice. For health decisions, confirm the result with a clinician, registered specialist, or official guidance.
The calculator estimates BMR with Mifflin-St Jeor or revised Harris-Benedict, multiplies it by an activity factor to estimate TDEE, then adjusts maintenance calories for your selected goal.
A common starting point is 300-500 kcal below maintenance, then adjust from real progress.
BMR is baseline energy at rest. TDEE adds daily movement and exercise to estimate maintenance calories.
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