Calorie & Macro Calculator — Daily Norm Online
Calculate your daily calorie needs and macros (protein, fat, carbs) for weight loss, maintenance or muscle gain using the Mifflin-St Jeor formula. Takes gender, age, weight, height and activity level into account.
Find out your Body Mass Index: BMI calculator →
How to calculate your daily calories and macros
The calculation is based on the Mifflin-St Jeor formula — the modern standard for estimating basal metabolism in healthy adults.
Enter body parameters
Provide your gender, age, weight in kilograms and height in centimeters. These values are needed to calculate basal metabolic rate.
Choose activity and goal
Pick a daily activity level (from desk job to pro sport) and a goal: weight loss, maintenance or muscle gain.
Get your calories and macros
The calculator shows BMR, TDEE, daily calorie target for your goal and the protein / fat / carbs breakdown in grams.
Why use this calorie calculator
Accurate Mifflin-St Jeor formula
Uses the 1990 equation, which is more accurate than the older Harris-Benedict and is recommended by the Academy of Nutrition and Dietetics.
Ready-made macro split per goal
The calculator automatically picks a protein / fat / carb balance for weight loss, maintenance or muscle gain — no manual percentages needed.
5 activity levels
From minimal (desk job, no exercise) to very high (two workouts a day, professional sport) — precise tuning for any lifestyle.
Frequently asked questions about calories and macros
What are BMR and TDEE?
BMR (Basal Metabolic Rate) is the energy your body burns at complete rest just to stay alive: breathing, circulation, maintaining body temperature and organ function. TDEE (Total Daily Energy Expenditure) is BMR multiplied by an activity factor. TDEE shows how many calories you need per day to keep your weight stable.
Which formula does the calculator use?
The calculator uses the Mifflin-St Jeor equation (1990): for men BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age(years) + 5, for women the same but minus 161 at the end. This formula is more accurate than the outdated Harris-Benedict (1919) and is recommended by the Academy of Nutrition and Dietetics as the standard for estimating energy needs in healthy adults.
How do I pick the right activity level?
Minimal (×1.2) — sedentary desk job with no exercise. Light (×1.375) — light workouts 1–2 times a week or standing work. Moderate (×1.55) — regular workouts 3–5 times per week. High (×1.725) — intense workouts 6–7 times per week or heavy physical labor. Very high (×1.9) — two workouts a day, professional sport or extreme training loads.
Can I use this for a medical diet?
No, this is a baseline estimate for healthy adults, not a medical recommendation. For diabetes, thyroid conditions, GI disorders, post-surgery recovery, during pregnancy or breastfeeding, or with eating disorders you need an individual plan from a registered dietitian or doctor. The calculator does not account for metabolic conditions, medications or contraindications.