Calculate your daily calorie target and macronutrient breakdown — protein, carbs, and fat — based on your body stats, activity level, and goal.
| Macro | Grams / day | Calories | % of total |
|---|---|---|---|
| Protein | 173 g | 692 kcal | 30% |
| Carbohydrates | 230 g | 920 kcal | 40% |
| Fat | 77 g | 693 kcal | 30% |
BMR uses the Mifflin-St Jeor equation. TDEE = BMR × activity factor. Macros are calculated from your target calories using the selected split.
The most expensive mistake with macro numbers is dividing fat calories by 4 instead of 9. On a 1,801 kcal target with a 30% fat share, that slip turns a 60 g allowance into 135 g, which is 675 kcal of extra food and enough to wipe out a 500 kcal daily deficit. Protein and carbohydrate carry 4 kcal per gram while fat carries 9, and this calculator keeps that straight while it works out the calorie target the percentages are applied to.
Typical case: a 25-year-old man, 175 cm, 70 kg, lightly active, choosing the moderate deficit (−500 kcal) and the Balanced 30/40/30 split. BMR = 10 × 70 + 6.25 × 175 − 5 × 25 + 5 = 1,673.75, which this page keeps unrounded. TDEE = 1,673.75 × 1.375 = 2,301 after rounding, and the daily target is 2,301 − 500 = 1,801 kcal. Protein = 1,801 × 0.30 ÷ 4 = 135 g, carbohydrate = 1,801 × 0.40 ÷ 4 = 180 g, and fat = 1,801 × 0.30 ÷ 9 = 60 g. Each gram figure is rounded on its own, so the table rows add up to 540 + 720 + 540 = 1,800 kcal, one short of the target.
The edge case worth knowing is the 1,200 kcal floor. Take a 30-year-old woman, 150 cm, 50 kg, sedentary, choosing −500 kcal. BMR = 500 + 937.5 − 150 − 161 = 1,126.5 and TDEE = 1,126.5 × 1.2 = 1,352, so a literal subtraction would give 852 kcal. The page raises the target to 1,200 kcal instead, which means her real deficit is about 150 kcal, not 500. On the balanced split that comes to 90 g protein, 120 g carbohydrate and 40 g fat. If a smaller deficit feels too slow, the sensible answer is more activity or more patience rather than a lower number, and anyone this small should talk plans over with a clinician or dietitian.
One more limit: the splits are fixed shares of calories, not gram-per-kilogram targets. The High protein preset gives 40% of calories, which for the 70 kg man above is 180 g, about 2.6 g/kg, higher than the 1.6 to 2.2 g/kg range often quoted for people who lift weights. The Keto preset allots just 5% to carbohydrate, which is 29 g at a 2,301 kcal maintenance target and only 15 g at 1,200 kcal.
Grams are rounded to whole numbers before the table multiplies them back into calories. A difference of a few calories is rounding, not an error in your profile.
The High protein preset is the nearest fit, but check the grams it produces against your body weight, because it scales with calories, not with you. If the protein figure looks very high or very low per kilogram, the Protein calculator on this site works directly from body weight.
It only applies a 30/5/65 split of calories. The page says nothing about whether you will reach ketosis, and very low carbohydrate eating is not suitable for everyone, particularly people on diabetes medication or with other medical conditions. Check with your doctor first.
Most likely the units menu was still on metric, so 154 was read as 154 kg. That adds 840 kcal to BMR and about 1,155 kcal to TDEE compared with a 70 kg body. Switch units before typing weight and height.
The TDEE page rounds BMR before multiplying by the activity factor, while this page multiplies the unrounded BMR. For the default profile that is 2,301 here against 2,302 there.
No. Mifflin-St Jeor uses weight, height, age and sex only, so a very muscular person tends to be underestimated and someone with more body fat overestimated. Treat the output as an opening guess and adjust from your actual weight trend.