Calculate BMR, TDEE, and macronutrient split with a visual donut chart. Includes per-meal breakdown and protein guide.
What is BMR & Macro Calculator?
A comprehensive BMR, TDEE, and macronutrient calculator that goes far beyond basic calorie counting. Uses the Mifflin-St Jeor equation to compute your Basal Metabolic Rate and Total Daily Energy Expenditure, then lets you set a goal (fat loss, maintain, muscle gain, or custom) to determine target calories. Choose from preset macro splits (Balanced, Low Carb, High Protein) or create a custom ratio with interactive sliders. An animated SVG donut chart visualizes your macro breakdown in real time. See per-meal calories and macros for 3\u20136 meals per day, plus a color-coded protein guide showing grams per kilogram of body weight.
How to Use
Select your gender and unit system (kg/cm or lbs/ft)
Adjust age, weight, and height sliders
Choose your activity level from the five options
Pick a goal: Lose Fat, Maintain, Build Muscle, or set a Custom calorie offset
Select a macro split preset or create your own with Custom sliders
Toggle between 3\u20136 meals to see per-meal calorie and macro breakdown
Check the Protein Guide to see if your intake is optimal for your goals
Frequently Asked Questions
What formula is used for BMR?
The Mifflin-St Jeor equation, widely considered the most accurate for estimating Basal Metabolic Rate in healthy adults.
What is the difference between BMR and TDEE?
BMR is the calories your body burns at complete rest. TDEE multiplies BMR by an activity factor to estimate total daily calories burned including exercise and daily movement.
How much protein do I need to build muscle?
Research suggests 1.6\u20132.2 g of protein per kg of body weight is optimal for muscle building and recovery. The Protein Guide section shows where you fall.
Can I set a custom macro split?
Yes. Select the Custom preset and use the carb and protein sliders \u2014 fat adjusts automatically to keep the total at 100%.
Is my data stored anywhere?
No. All calculations happen entirely in your browser. Nothing is sent to any server.
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