10W + 6.25H − 5A + 5 (men) or − 161 (women), with W in kg and H in cm. TDEE multiplies BMR by your activity factor; the goal then adds or subtracts a calorie offset. Macros split those calories by the percentages you choose, using 4 kcal/g for carb and protein and 9 kcal/g for fat.
| Activity Level | Multiplier | Description |
|---|---|---|
| Sedentary | 1.2× | Little or no exercise |
| Light | 1.375× | Light exercise 1-3 days/week |
| Moderate | 1.55× | Moderate exercise 3-5 days/week |
| Active | 1.725× | Hard exercise 6-7 days/week |
| Very Active | 1.9× | Very hard exercise, physical job |
Goal adjustments are approximate — a 500 kcal/day deficit or surplus is roughly 0.5 kg per week.
| Goal | Calorie Adjustment | Approx. Rate |
|---|---|---|
| Extreme Weight Loss | −1000 kcal | ~1 kg/week |
| Weight Loss | −500 kcal | ~0.5 kg/week |
| Mild Weight Loss | −250 kcal | ~0.25 kg/week |
| Maintain Weight | 0 kcal | — |
| Mild Weight Gain | +250 kcal | ~0.25 kg/week |
| Weight Gain | +500 kcal | ~0.5 kg/week |
This uses Mifflin–St Jeor, generally considered more accurate for modern populations than the older Harris–Benedict formula the Calorie Calculator uses. Both are legitimate estimates, so results can differ slightly between the two tools for the same person.
Your calorie target is split by the percentages you set, then converted using 4 kcal per gram for both protein and carbs, and 9 kcal per gram for fat — fat is more calorie-dense per gram than the other two.
Pick whichever preset matches your goal and eating style as a starting point, then adjust the sliders directly if you want a different split — there's no single correct ratio that suits everyone.
Yes — selecting a goal adds or subtracts a calorie offset from your TDEE before the macro split is applied, rather than splitting your maintenance calories regardless of goal.