Calorie & Macro Calculator
Find out how many calories you burn in a day, how many to eat to lose, hold or gain weight, and what that looks like in protein, carbs and fat. Other calculators call the burn figure your TDEE, short for total daily energy expenditure.
What each activity level would give you
The same body, moving more or less. Your pick is highlighted.
| Activity level | Per day | Per week |
|---|---|---|
| Resting onlyYour basal metabolic rate | 1,718 | 12,023 |
| Sedentarylittle or no exercise | 2,061 | 14,427 |
| Lightly Activeexercise/sports 1–3 days/week | 2,362 | 16,531 |
| Moderately Activeexercise/sports 3–5 days/week | 2,662 | 18,635 |
| Super Activeexercise/sports 6–7 days/week | 2,963 | 20,739 |
These are maintenance figures, before your goal is applied. There are about 902 calories a day between the top and bottom rows. That gap is why the activity level you pick changes your answer more than anything else on this page, and why it should match a normal week rather than your best one.
How your calories split
Three nutrients carry every calorie you eat.
Protein builds and repairs muscle, and it is the most filling of the three. It gets set first and stays put while you lose weight. Fat carries hormones and fat-soluble vitamins, so it takes a fixed share instead of whatever happens to be left over. Carbohydrate is your body's preferred fuel and takes the rest. Protein and carbs hold 4 calories per gram. Fat holds 9.
Macro Champ uses these same rules, so the grams above are the grams the app will ask you to hit. Treat them as daily aiming points rather than pass-fail lines. Landing within 5 to 10 grams of each is already better than most people manage, and your total calories still matter more than the split.
Other numbers people look up
Worked out from the details you already entered. The app does not track any of these, and none of them is a target.
Body mass index
- UnderweightUnder 18.5
- Normal weight18.5 – 24.9
- Overweight25 – 29.9
- Obese30 and over
BMI only knows your height and weight. It cannot tell muscle from fat, so plenty of people who lift show up as overweight when they are nothing of the sort. Treat it as a rough screening number, not a diagnosis.
Ideal weight range
- Hamwi (1964)75 kg
- Devine (1974)73 kg
- Robinson (1983)71 kg
- Miller (1983)70 kg
Four formulas written between 1964 and 1983, for clinical dosing and insurance tables rather than for athletes. They disagree with each other by a few kilos, so the range is more honest than any single answer.
Maximum muscular potential
- At 5% body fat78 kg
- At 10% body fat82 kg
- At 15% body fat87 kg
A rule of thumb from Martin Berkhan, based on watching drug-free bodybuilders at contest condition. It is not a study and it cannot predict anything about one person. What it describes is a ceiling after years of training, so read it as trivia rather than something to measure yourself against.
How it is calculated
The same equation the app uses.
Your body burns calories all day without being asked. Most of that goes on staying alive: heartbeat, breathing, keeping you warm. That part is your basal metabolic rate, and it accounts for 60 to 70 percent of the total for most people. The rest comes from moving around, training, and digesting your food.
The estimate uses the Mifflin-St Jeor equation, which takes your sex, age, height and weight and returns that resting rate. Dietitians tend to prefer it because it predicts resting metabolism more closely than the older Harris-Benedict equation. Your activity level scales it up to a full day, then your goal adds or subtracts 500 calories.
Macro Champ uses the same equation, the same four activity levels and the same adjustments, so the app will set the number you see here.
Common questions
Not if you picked an activity level above sedentary. Your training is already counted in that multiplier, so adding exercise calories on top counts them twice.
It is the most common reason a deficit quietly disappears. If you would rather log workouts individually, pick Sedentary and add them as you go.