Macro & Calorie Deficit Planner
Calculate your BMR, TDEE, and a calorie target for fat loss, maintenance, or muscle gain, plus protein, fat, and carb targets in grams.
BMR
1,768 kcal/day
TDEE (maintenance)
2,740 kcal/day
Daily calorie target
2,240 kcal/day
Macro targets
Protein
144 g
Fat
62 g
Carbs
276 g
About this tool
How to use it
- Enter your sex, age, height, and weight — these feed the BMR (Basal Metabolic Rate) formula.
- Pick your activity level to convert BMR into TDEE (Total Daily Energy Expenditure) — your estimated maintenance calories.
- Enter a daily calorie adjustment (negative for a deficit aimed at fat loss, positive for a surplus aimed at muscle gain, zero for maintenance), or use a preset.
- Read your calorie target and gram-based protein, fat, and carb targets together.
Why it matters
A calorie target without a protein target risks losing muscle along with fat during a deficit — protein needs don't shrink just because calories do. Working from an actual BMR/TDEE estimate, rather than a generic 'eat less' plan, gives a specific, adjustable starting point instead of a guess.
When to use it
Setting a calorie and macro target before starting a fat-loss or muscle-gain phase. Checking whether a diet plan someone else gave you is in a reasonable range for your own body and activity level. Recalculating targets after a meaningful change in weight, activity, or goal.
Good to know
BMR uses the Mifflin-St Jeor equation, generally considered more accurate than the older Harris-Benedict formula for most adults. TDEE activity multipliers (1.2 to 1.9) are the standard, widely-used set matched to self-reported exercise frequency, not to a measured metabolic rate — actual maintenance calories vary by individual and these multipliers are a starting estimate, not a precise measurement. Protein target uses 1.8g per kg of body weight, inside the commonly-cited 1.6-2.2 g/kg range for preserving muscle during a calorie deficit; fat target is set to 25% of total calories, a common baseline recommendation; carbs fill the remaining calories. This is a general-population estimate, not individualized nutrition advice — a large deficit, an existing health condition, pregnancy, or a clinical nutrition need should involve a doctor or registered dietitian, not just this calculator.
Common questions
What's the difference between BMR and TDEE?
BMR is the calories your body burns at complete rest, just to keep basic functions running. TDEE adds your activity level on top of BMR — it's your actual estimated maintenance calories, the number a calorie deficit or surplus should be calculated from, not BMR alone.
Why does it recommend a specific protein target in grams, not just a percentage?
Protein needs scale with body weight and lean mass, not with total calorie intake — someone eating 1,800 calories and someone eating 2,800 calories with the same body weight need roughly the same amount of protein, which a percentage-of-calories approach would get wrong.
Is -500 calories per day always the right deficit for fat loss?
-500/day is a commonly-cited moderate deficit (roughly 0.45kg/1lb of fat loss per week), not a universal prescription — a larger deficit loses weight faster but risks more muscle loss and is harder to sustain; a smaller deficit is slower but easier to maintain. The preset chips offer a few common reference points, not one correct answer.
Why does it say my macro targets don't fit my calories?
This happens at a very aggressive deficit combined with a high body weight (and therefore high protein target) — the fixed protein and fat targets alone can exceed the calorie goal, leaving no room for carbs. Try a smaller deficit, or manually reduce the protein/fat targets outside this tool.
Is this medical or nutrition advice?
No — this is a general-population estimate using standard, published formulas, not individualized advice. Anyone with a health condition, an eating disorder history, or specific nutritional needs (including pregnancy) should work with a doctor or registered dietitian rather than relying on a generic calculator.