Calorie Calculator — BMR, Maintenance Calories & Macros
Estimate your BMR and TDEE from your age, sex, height, weight, and activity level. Then use built-in macro presets to convert your daily calories into protein, fat, and carbohydrate targets you can actually use for meal planning.
Your Details
Calculates BMR and daily calorie needs (TDEE). Includes a simple macro split.
BMR
Calories/dayTDEE
Maintenance calories/dayDaily Macros (approx.)
BalancedBMR
Estimated calories your body burns at rest.
TDEE
Estimated maintenance calories based on activity.
Macros
A simple split of protein, fat, and carbs.
Included Calorie Calculator Tools
BMR Calculator
Estimates your Basal Metabolic Rate using the Mifflin-St Jeor formula, with separate calculations for male and female body stats.
TDEE Calculator
Turns your BMR into daily maintenance calories by applying one of five activity multipliers from sedentary to very active.
Activity Level Selector
Choose from 5 activity levels with clear descriptions so your maintenance calorie estimate matches your routine more accurately.
Macro Presets
Switch between Balanced, High Protein, and Lower Carb presets to instantly calculate protein, fat, and carbohydrate targets.
Daily Macro Breakdown
See each macro in both calories and grams, so you can use the results directly for meal planning or cutting and bulking phases.
How to Use the Calorie Calculator
Enter body stats
Fill in your age, sex, height, and weight to provide the calculator with the data needed for BMR estimation.
Choose activity level
Pick the activity level that best matches your weekly routine so the tool can estimate your TDEE or maintenance calories.
Pick a macro preset
Select Balanced, High Protein, or Lower Carb to apply a macro ratio to your daily calories automatically.
Read your targets
Review your BMR, TDEE, and daily protein, fat, and carbohydrate grams to plan meals or calorie targets.
Frequently Asked Questions
- What is the difference between BMR and TDEE?
- BMR is the number of calories your body needs at complete rest to maintain basic functions such as breathing and circulation. TDEE is your Total Daily Energy Expenditure, which adds activity on top of BMR and represents your estimated maintenance calories.
- Which formula does this calorie calculator use?
- ToolMint's Calorie Calculator uses the Mifflin-St Jeor formula for BMR. It is widely used because it gives practical calorie estimates for most adults when combined with an activity multiplier.
- How do I calculate calories for weight loss?
- Use the TDEE result as your maintenance baseline. For weight loss, most people subtract around 300 to 500 calories per day from maintenance. For muscle gain, they typically add calories above maintenance. This tool gives the baseline so you can adjust according to your goal.
- What macro presets are included?
- The calculator includes 3 built-in presets: Balanced 30/30/40, High Protein 35/30/35, and Lower Carb 35/40/25. These percentages are converted into daily grams for protein, fat, and carbs automatically.
- Does the calculator validate unrealistic inputs?
- Yes. The tool validates ranges such as age, height, and weight to keep the estimates practical. It accepts ages 5 to 120, heights 80 to 250 cm, and weights 20 to 350 kg.