Free calorie & macro calculator · TDEE, BMR & BMI
Know your numbers. Skip the crash diet.
Work out how many calories to eat, your protein, carbs and fat, and how long it takes to reach your goal weight. 30 seconds, nothing you type leaves your phone.
The full breakdown
Everything else your stats tell us.
Road to your goal
How is this worked out?
We replay your plan week by week: each week your weight changes, your calories burned drop (or rise) a little, and the next week is worked out from there. That's why progress slows near the end. Real life wobbles, so treat the date as a rough guide and recalculate every 4–5 kg.
kcal you eatvskcal you burn
The first number is your daily target, what you eat. The second is your maintenance (TDEE), what your body burns in a day. The gap between them is what changes your weight: eat less than you burn and your body uses stored fat to cover the difference. About 7,700 kcal of gap adds up to roughly 1 kg.
Maintenance (TDEE)What you burn in a day
Everything you burn in a day: your body at rest, moving around, and training. Eat this much and your weight stays about the same. It's an estimate, so treat it as a starting point and adjust based on your weekly average weight.
BMRBurned at total rest
What your body burns if you stayed in bed all day: breathing, heartbeat, keeping warm. You burn more than this every day, so don't diet below it.
Expected rateIf you hit it most days
How fast your weight should change. Your weight moves up and down daily with water, salt and food, so compare weekly averages, not single mornings. Week one often drops faster because of water.
Protein range1.6–2.2 g per kg
Research shows 1.6–2.2 g of protein per kg of body weight is enough to build and keep muscle. Your daily target sits inside this range. Landing anywhere in it is a good day, so you don't need to hit the exact number.
Protein per mealSplit over 4 meals
Spreading protein over a few meals helps your body use it for muscle better than one huge meal. Think one main protein food per meal: chicken, fish, eggs, paneer, tofu or a whey shake.
Fibre14 g per 1,000 kcal
Keeps digestion regular and keeps you full, which helps a lot on a diet. Vegetables, fruit, oats, dal, beans, whole grains. Most people eat about half of this.
Water~35 ml per kg
A rough daily baseline. Drink more in hot weather and on gym days. If your pee is pale yellow, you're drinking enough.
Weekly caloriesYour daily target × 7
For fat loss the week matters more than any single day. Eating a bit less on weekdays to leave room for a weekend meal out is fine, as long as the weekly total stays the same.
BMI
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Healthy weight for your height: —
What does BMI mean?
Your weight (kg) divided by your height (m) squared. It's a quick screen for health risk, not a measure of body fat, so muscular people often show "overweight" while being lean. South Asians tend to carry more fat at the same BMI, so risk starts lower (23 instead of 25). Switch to South Asian cut-offs if that's you.
Standard vs South Asian: why different?
Standard (WHO): healthy is 18.5–24.9, overweight from 25, obese from 30.
South Asian: healthy is 18.5–22.9, overweight from 23, obese from 27.5.
Why lower? At the same height and weight, South Asians (Indian, Pakistani, Bangladeshi, Sri Lankan, Nepali) usually carry more body fat and less muscle, and more of that fat sits around the belly and organs. That belly fat raises the risk of diabetes and heart disease earlier, so the warning line comes sooner.
Example: 170 cm and 70 kg is a BMI of 24.2. That's "healthy" on the standard scale but "overweight" on the South Asian one.
If your family is from South Asia, use the South Asian scale. Neither scale can see muscle, so if you lift, also check your waist: under half your height is a good sign.
Calories & macros by goal
| Goal | kcal | Protein | Carbs | Fat |
|---|
Why do the numbers change?
Protein stays high so you keep or build muscle, fat stays about the same, and carbs take whatever calories are left. That's why carbs change the most between goals.
How it's calculated
- BMR: Mifflin-St Jeor, the most accurate everyday formula.
- Activity: desk job + lifting 3–4x is honestly "lightly active" (×1.375). Many calculators bump gym-goers to ×1.55, which overestimates and stalls fat loss.
- Fat loss: 20% under maintenance, never below your BMR or 1,500 / 1,200 kcal (men / women). Lean gain: 10% over. Bulk: 15% over.
- Goal weight: if it's below your current weight, protein and fat are based on your goal weight, since that's the body you're building toward. The timeline replays your plan week by week as your weight changes.
- Protein: 2.0 g/kg when cutting, 1.8 g/kg otherwise. Fat: 0.8 g/kg, at least 20% of calories. Carbs: the rest. Above a BMI of 30, grams are based on a BMI-30 weight so targets stay realistic.
- Expected rate: ~7,700 kcal ≈ 1 kg of body fat. Aim for 0.5–1% of bodyweight a week on a cut. Week-one drops are mostly water.
- BMI uses WHO cut-offs (25 / 30). For South Asians, risk starts lower (23 / 27.5). Lifters with muscle can read "overweight" while lean.
- Fibre: 14 g per 1,000 kcal (US dietary guidelines). Water: ~35 ml per kg is a rough baseline, add more for heat and training.
- These are starting estimates, not medical advice. Your scale trend is the real test.
Calorie & macro questions, answered
How many calories should I eat to lose weight?
Start about 20% below your TDEE (the calories you burn in a day). For most people that's a 300–600 kcal daily deficit, which works out to losing roughly 0.5–1% of your body weight a week. Going much lower usually costs muscle and is hard to stick to, so this calculator never sets you below your BMR.
What's the difference between TDEE and BMR?
BMR (basal metabolic rate) is what your body burns at complete rest, just to keep you alive. TDEE (total daily energy expenditure) adds everything else: walking, work, and training. Eat at your TDEE and your weight stays the same; eat below it to lose fat, above it to gain.
How much protein do I need per day?
Research supports 1.6–2.2 g of protein per kg of body weight for building and keeping muscle. When you're trying to lose fat, aim for the higher end. If you have a lot of weight to lose, base it on your goal weight instead of your current weight, which is exactly what this macro calculator does.
How do I count macros?
Protein and carbs have 4 calories per gram, fat has 9. Weigh your food, log it in any tracking app, and aim to hit your calories and protein every day. Carbs and fat can move around as long as the total calories land close to your target.
How accurate is this calorie calculator?
It uses the Mifflin-St Jeor equation, the most accurate everyday formula, which is usually within about 10% for most people. Treat the result as a starting point: track your weekly average weight for 2–3 weeks and adjust by around 150 kcal if it isn't moving the way you want.
Lean gain or bulk: which should I pick to build muscle?
Lean gain (about 10% over maintenance) builds muscle slowly with very little fat. Bulk (about 15% over) builds size and strength faster but adds more fat along the way. If you're skinny or new to lifting, bulk; if you're already carrying some fat, lean gain.
Does it work for Indian and vegetarian diets?
Yes. The numbers don't depend on what you eat. Vegetarian protein sources that work well: paneer, curd or Greek yogurt, dal, chana, soy chunks, tofu, milk and whey. The BMI section also has South Asian cut-offs, since health risk starts at a lower BMI for South Asians.
Why is BMI different for South Asians?
At the same height and weight, South Asians tend to carry more body fat, especially around the belly, which raises the risk of diabetes and heart disease sooner. So the cut-offs are lower: overweight starts at 23 instead of 25, and obese at 27.5 instead of 30. A BMI of 24 is "healthy" on the standard scale but already "overweight" on the South Asian one.
Can I use kg and cm, or lb and feet?
Both. Pick kg or lb for weight and cm or feet + inches for height; you can mix them, and the calculator converts as you switch.