Calorie & Macro Calculator
Find out how many calories to eat per day for your goal — and how to split your macros.
Your daily target
1701
calories for your goal
Your daily burn (TDEE)
2201
Your BMI
25.7 Overweight
Your daily macros
Informational estimate, not medical advice. Consult a professional before major changes.
This calculator estimates your daily calories with the Mifflin-St Jeor formula (the most accurate per research): it computes your basal metabolic rate, multiplies it by your activity for your TDEE and adjusts it to your goal. It also splits your macros and works out your BMI.
How does it work?
Your body burns calories at rest (basal metabolism) and when you move. The sum is your TDEE. To lose weight you eat below your TDEE (a calorie deficit); to gain, above it. A deficit of ~500 kcal a day is about 0.5 kg lost per week.
Frequently asked questions
How many calories should I eat to lose weight?
To lose ~0.5 kg per week, eat about 500 calories below your TDEE. The calculator gives you that exact number from your data.
What is TDEE?
TDEE (total daily energy expenditure) is the calories you burn per day from your metabolism and activity. It's your starting point to maintain, lose or gain weight.
What is a calorie deficit?
Eating fewer calories than your body burns. It's the basis of fat loss: without a deficit there's no weight loss, no matter the diet.
How do I calculate my macros?
Split your target calories into protein, carbs and fat. This calculator uses 30% protein, 40% carbs and 30% fat, a balanced split for losing fat while protecting muscle.
Ready to actually do it?
Calculating is step one. In Liz's community you get tracking, recipes, challenges and support so the deficit is easy to sustain.
Join the community