Calorie & Weight Calculators

Energy balance decides weight change, and these calculators make it concrete. Start with BMR and TDEE to find your maintenance calories, then set a deficit or surplus, split the number into macros, and see the timeline to a goal weight. The tools use published equations — Mifflin-St Jeor, Harris-Benedict, Katch-McArdle — and standard energy values for protein, carbohydrate and fat. Results are estimates, not prescriptions, and your own two-to-three-week weight trend should always overrule the formula.