BMR and TDEE calculator
Calculate BMR (basal metabolic rate) and TDEE (total daily energy expenditure) using the Mifflin-St Jeor formula. Free calculator.
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Calculator · Health
Calorie and Macronutrient Calculator
Enter grams of protein, fat and carbohydrates — the calculator returns total calories and energy breakdown.
How we calculate calories
1g protein = 4 kcal. 1g fat = 9 kcal. 1g carbohydrates = 4 kcal. Sum gives total energy content.
Example: 50g protein, 30g fat, 100g carbs
Protein: 50×4=200 kcal, Fat: 30×9=270 kcal, Carbs: 100×4=400 kcal. Total = 870 kcal.
Frequently asked questions
How many calories are in 1g of protein?
4 kcal per gram. Protein is used for muscle repair, enzymes, hormones and immune function.
How many calories are in 1g of fat?
9 kcal per gram — more than double protein or carbs. Fats are calorie-dense but essential.
How many calories are in 1g of carbohydrates?
4 kcal per gram. Carbs are the body's primary energy source.
What is alcohol's caloric value?
7 kcal per gram. Alcohol has no nutritional value but is calorie-dense.
What is a macronutrient?
Proteins, fats and carbohydrates — the three main nutrients that provide energy (calories).
How do I track macros?
Use a food diary app (MyFitnessPal, Cronometer) or food labels to log protein, fat and carbs per meal.
What is a calorie deficit?
Eating fewer calories than you burn. A deficit of 500 kcal/day leads to ~0.5 kg weight loss per week.
What are empty calories?
Calories from food with little nutritional value (sugar, alcohol). They provide energy but few vitamins or minerals.
What is the recommended daily calorie intake?
Typically 2000 kcal for women and 2500 kcal for men, but varies widely by age, weight and activity level.
Do cooking methods affect calorie content?
Not directly for macros, but added oils and sauces increase calorie content. Boiling or steaming adds no extra calories.
Indicative result
For informational purposes. Consult a dietitian before making dietary changes.
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