Evergreen health
Calorie Calculator
Estimate daily calories, maintenance intake, and macro targets using Mifflin-St Jeor and activity levels.
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Daily nutrition intent
Interactive calculator
Estimate calories and macros
Start from BMR, adjust for activity, and then shift calories for maintenance, cutting, or lean gain goals.
Results
Target calories
2,594 kcal
Maintenance calories
2,594 kcal
Macro targets
162g P / 292g C / 86g F
How to use it
- 01Select sex, age, body weight, and height.
- 02Choose the activity level that best matches your week on average.
- 03Pick a goal to shift calories toward maintenance, cutting, or gaining.
Result guide
- BMR is the estimated calories burned at complete rest.
- Maintenance calories reflect typical daily activity on top of BMR.
- Target calories and macros adjust the maintenance estimate toward your selected goal.
Why this page matters
A calorie calculator starts with basal metabolic rate and then adjusts for activity to estimate daily energy needs. That makes it useful for maintenance, fat loss, and lean-gain planning.
The macro breakdown is a practical planning layer on top of the calorie target. It turns a single calorie number into protein, carb, and fat targets you can actually use.
Frequently asked questions
Why is this different from a strict TDEE calculator?
This tool includes a TDEE-style maintenance estimate and then adds a goal-based adjustment to make the result more actionable.
Are macro targets fixed for everyone?
No. The macro split here is a practical starting point. Athletes, medical diets, and coaching plans may use different ratios.
How often should I recalculate?
Recalculate when weight, training volume, age, or goals change enough to make the old estimate stale.
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