How much of a calorie deficit is safe for weight loss?

A modest deficit of 250 to 500 calories per day produces healthy, sustainable weight loss of approximately 0.5 to 1 pound (0.25 to 0.5 kg) per week without triggering fatigue or muscle loss.

How are the macronutrient grams calculated?

Protein contains 4 calories per gram, carbohydrates contain 4 calories per gram, and dietary fats provide 9 calories per gram. The calculator multiplies your daily calorie target by your selected macro ratio and converts the calories into precise grams.

Is this calculator suitable for both men and women?

Yes. The Mifflin-St Jeor formula includes specific physiological constants adjusted for biological sex.

CalculatorsBMR & Macros

Calorie & TDEE Macro Calculator

Calculate your Basal Metabolic Rate (BMR), Total Daily Energy Expenditure (TDEE), and daily macronutrient targets for weight loss or muscle gain.

Body Metrics

Gender

Age (Years)

Weight (kg)

Height (cm)

Activity Level

Fitness Goal & Diet SplitPersonalized target

Weight Goal

Macronutrient Split

Basal Metabolic Rate (BMR):1,699 kcal/day

Maintenance Energy (TDEE):2,633 kcal/day

Recommended Daily Intake

2,633 Calories / day

BMR: 1699 kcalTDEE: 2633 kcal

Daily Macronutrient Breakdown

Protein30%

197 grams

788 calories for muscle repair & satiety

Carbohydrates40%

263 grams

1052 calories for brain & training energy

Healthy Fats30%

88 grams

792 calories for hormone balance & health

How to Use Calorie & TDEE Macro Calculator

Follow these simple steps to complete your task in seconds.

Enter Body Measurements

Input your biological sex, age, weight, and height in metric or imperial units.

Select Activity & Target Goal

Choose your weekly physical activity level and desired goal (maintenance, weight loss, or muscle gain).

Get Calorie & Macro Blueprint

View your target daily calories along with personalized gram distributions for protein, carbs, and fats.

Why Choose Quicklity for Calorie & TDEE Macro Calculator

Engineered for speed, privacy, and flawless conversion accuracy.

Mifflin-St Jeor Formula

Utilizes the medical standard equation for calculating Basal Metabolic Rate (BMR) with proven accuracy.

Custom Macronutrient Splits

Switch between Balanced, Low-Carb (Keto-style), or High-Carb athletic nutrition distributions.

Metric & Imperial Support

Instantly toggle between kilograms/centimeters and pounds/feet without refreshing the page.

100% In-Browser Privacy

Personal fitness and biometric data are never uploaded to any remote server or stored in a database.

Frequently Asked Questions about Calorie & TDEE Macro Calculator

Everything you need to know about using this tool.

BMR (Basal Metabolic Rate) is the baseline energy your body burns at complete rest just to keep vital organs functioning. TDEE (Total Daily Energy Expenditure) adds all physical activity, work, exercise, and movement throughout the day to calculate your actual total daily calorie burn.

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