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Free Calorie & Macro Calculator — Personalized TDEE, Maintenance Calories & Macros
Use our evidence-based calorie calculator to get a quick, personalized estimate of your BMR and TDEE, recommended daily calories to maintain, lose, or gain, and suggested macronutrient targets. This tool blends validated formulas with practical rules of thumb so you can plan meals, monitor progress, and make safe adjustments.
Quick note: calculators estimate energy needs using population-level formulas (BMR → TDEE). Use the numbers as a starting point — track weight and body composition for 2–4 weeks and adjust if reality differs from the estimate.
How This Calorie Calculator Works — Method, Formulas & Practical Use
We compute Basal Metabolic Rate (BMR) using validated sex-specific equations and then convert BMR into Total Daily Energy Expenditure (TDEE) by multiplying by an activity factor. The calculator then suggests calorie ranges for the selected goal and uses widely accepted macro distribution guidelines to propose protein, fat and carbohydrate ranges.
Search intent we satisfy
- Transactional/Tool: “free calorie calculator online”, “TDEE calculator” — users want a quick personalized number.
- Informational: “how many calories should I eat a day”, “calories by age” — users want explanation and guidance.
- Comparative: “maintenance calories vs BMR” — users need clarity to choose a plan.
Key Outputs (what you get)
- BMR — estimated calories at complete rest.
- TDEE — BMR × activity multiplier (your realistic daily burn).
- Maintenance calories — daily calories to keep current weight.
- Suggested calorie ranges for modest weight loss, maintain, or lean mass gain.
- Macro examples (protein, fat, carbs) tailored to your goal and bodyweight.
Comparison table — Typical targets
| Goal | Calories (example) | Macro focus |
|---|---|---|
| Maintain | TDEE ± 0% | Balanced: 1.6–2.0g/kg protein, moderate carbs, moderate fat |
| Lose (sustainable) | TDEE −10–20% (~300–700 kcal) | Higher protein (1.8–2.4g/kg) to preserve muscle |
| Gain (lean) | TDEE +5–15% (~150–400 kcal) | Protein + progressive overload; carbs timed for training |
Expert tips (Actionable)
- Record intake and weight for 2 weeks — the calculator gives a hypothesis, tracking tests it.
- Prefer small adjustments (±100–200 kcal) and reassess weekly; avoid drastic cuts unless clinically supervised.
- Prioritize protein (1.6–2.4 g/kg) — it protects lean mass during weight loss and supports growth during gain.
- Use strength training to maximize calorie-driven body recomposition.
- Age matters: older adults often have lower TDEE — see “calories by age” guidance below.
Real example — how the numbers translate
Example: 35-year-old female, 70 kg, 165 cm, moderately active (activity factor 1.55).
BMR ≈ 1460 kcal → TDEE ≈ 2260 kcal. Suggested: maintain ≈2260 kcal; to lose ~0.5 kg/week aim ~1660–1960 kcal depending on rate desired; to gain lean mass aim ~2360–2600 kcal with structured resistance training.
Common mistakes people make
- Relying on the calculator as the final answer instead of validating with tracked results.
- Cutting calories too aggressively, leading to muscle loss and metabolic slowdown.
- Not adjusting for age, medication, or medical conditions that affect metabolism.
- Assuming “calories in” is the only factor — sleep, stress, illness, and composition matter too.
Why our calculator — trust & evidence
Our approach follows peer-reviewed equations for BMR and standard multipliers for activity. We align guidance with major public health resources and provide conservative, evidence-driven ranges that prioritize safety and long-term adherence.
For formula transparency, see our BMR Calculator page. To understand how weight status affects targets, check our BMI Calculator. If you want to include body composition in decisions, our Body Fat Calculator explains options. For people with metabolic conditions, explore Blood Sugar calculator and, if pregnant, use our Pregnancy Calculator. For cardiovascular risk considerations, visit Cardiovascular Risk Calculator.
Popular queries we answer
Examples: “macro calculator”, “calorie need”, “average calories intake per day”, “estimate maintenance calories”, “how many calories should i eat a day by age”. This page and tool are built to answer both the numerical request and the deeper “how to apply” question.
Advanced FAQ — Calorie & Macro Calculator (8–12 answers)
1. How many calories should I eat daily by age?
Calories decline gradually with age due to lower lean mass and activity. The calculator uses age as a modifier in BMR formulas — enter your exact age for best results. As a rule of thumb: younger adults (18–30) often have higher TDEE per kg than adults 60+. Always validate with real weight change tracking.
2. What's the difference between BMR, RMR and TDEE?
BMR is measured under strict rest conditions. RMR (resting metabolic rate) is similar and slightly higher in practice. TDEE = BMR (or RMR) × activity factor and represents daily calories burned including movement and exercise.
3. How does activity level affect maintenance calories?
Activity multipliers adjust BMR to provide TDEE. Small changes in activity (sedentary → lightly active) can change TDEE by several hundred kcal — update the activity selection if you change lifestyle or training frequency.
4. How should I set macros for weight loss?
Start with a calorie target (−10–20% TDEE), then set protein high (1.8–2.4 g/kg), fat moderate (20–30% calories), remaining calories from carbs to fuel training and recovery.
5. Are the calculator numbers accurate for everyone?
They are scientifically grounded estimates. Individuals with thyroid conditions, certain medications, or unique body compositions may need clinical assessment or direct metabolic testing.
6. How often should I change calories?
Change slowly: reassess every 2–4 weeks. If weight change aligns with goals, keep the plan. If not, adjust by 100–200 kcal based on observed trend lines.
7. How do I estimate maintenance calories if I don't know my activity factor?
Start conservative: choose the lower activity category and track results, or use a wearable/activity log to estimate daily movement. Then increase the activity factor if you consistently move more or train harder.
8. Can I use this calculator for athletes or bodybuilding?
Yes — but athletes often require more individualized plans (periodized calories, nutrient timing, and higher energy intake). Use the calculator as a baseline and layer sport-specific adjustments or consult a sports dietitian.
9. How do I use this with intermittent fasting?
Intermittent fasting affects meal timing but not underlying calorie needs. Use your TDEE and macros as usual; adjust meal windows to fit training and preferences.
10. Will eating fewer calories always produce weight loss?
Typically yes, but metabolic adaptations, large discrepancies in intake tracking, or health conditions can change expected outcomes. Always combine tracking with sensible macros and resistance training to preserve lean mass.
Key takeaways
- Use this calculator as the starting point — validate with 2–4 weeks of tracking.
- Prefer small calorie adjustments and a protein-forward macro split to protect muscle.
- Internal resources: BMR details, BMI explanation, body composition, metabolic context, pregnancy guidance, cardio risk, and the home page for more tools.