A complete BMR + TDEE calculator with macro splits for cutting, maintaining or bulking — built to replace three separate calculators.
Educational use only. This calculator is a general-purpose tool and does not replace medical advice. If a result surprises you or you have an underlying condition, consult a clinician before acting on it.
This tool runs entirely in your browser — no data is sent to our servers. If JavaScript is disabled, the fully interactive version will not run; enable JavaScript to compute results.
This is the calculator most people actually need. It starts with the Mifflin-St Jeor BMR equation, multiplies by an activity factor for TDEE, then applies the goal you pick (cut, maintain, bulk) and splits the calories into protein, fat and carbohydrate targets. One screen, one result, no spreadsheet.
Macro targets are based on body weight rather than total calories, which is how most modern coaches set them. Protein lands at 1.8–2.2 g per kg (the upper end protects lean mass during a cut). Fat lands at 0.8–1.1 g per kg (enough for hormone production without crowding out carbs). Carbs fill the remaining calories and fuel training.
The "cut" presets reduce calories by 10–20% below TDEE. The "bulk" presets add 10–20% above. The mild versions (10%) are slower but lead to less fat regain on bulks and less muscle loss on cuts. The aggressive versions (20%) move faster but trade against quality. Pick based on patience, not impatience.
High protein protects muscle mass during a calorie deficit. It also increases satiety, making the deficit easier to maintain. The trade-off — slightly higher cost and meal-planning effort — is worth it for almost everyone.
You can, but you will lose more muscle, energy and quality of life along with the fat. The math says faster; the biology says rebound.
8–12 weeks is the typical sustainable window before motivation drops and adaptation kicks in. Take a 1–2 week maintenance break, then resume if more loss is needed.
No. Carbs fuel training intensity, which protects muscle and burns calories. Cutting carbs aggressively often backfires — protein and calorie total are what matter, not carb level specifically.
The Smart Calorie Calculator (BMR & TDEE) lives alongside BMI Calculator, Body Fat Percentage Calculator, Ideal Weight Calculator on the Health & Fitness page. That landing page collects every health & fitness tool Dailiyo publishes, plus the editorial notes on formula sources, review cadence and how each result should (and should not) be interpreted. If a related health & fitness calculation isn't yet in the collection and you'd like to see it, drop a line via the contact page — the editorial team reviews every request and prioritises tools that come up most often in reader questions.