Macro & TDEE Calculator
Personalised calories, BMR, TDEE, and daily protein, carb, and fat targets — with optional body composition for a tighter estimate.
How this calculator works
We estimate your basal metabolic rate (BMR) using either the Mifflin-St Jeor equation (height, weight, age, sex) or the Katch-McArdle equation when you provide a body fat estimate. Activity level converts BMR to TDEE, then we adjust calories for your goal:
- Fat loss: 500-calorie deficit with high protein (2.2g/kg)
- Maintenance: TDEE with moderate protein (1.8g/kg)
- Muscle gain: 300-calorie surplus with elevated protein (2.0g/kg)
Track your targets in Healthly
Snap a photo of any meal and AI breaks down your protein, carbs, and fat — no manual searching required.
Track your nutrition effortlessly
Use these numbers in Healthly to hit your goals. Snap a photo of your meal and let AI do the logging.