Energy & Nutrition
Calorie, BMR, TDEE, macro, protein, and water intake calculators — how much fuel and hydration your body needs.
Six calculators covering how much fuel your body needs and what to build it from. They stack: basal rate, then total daily expenditure, then a goal-adjusted target, then how to split it.
The order matters. Each one takes the previous number as its starting point, and the most common mistake in this category is picking a target from the middle of that chain without the one before it.
Calorie Calculator
Find your daily calorie target for maintenance, loss, or gain.
Open calculatorBMR Calculator
Calculate your Basal Metabolic Rate — the energy your body burns at complete rest.
Open calculatorTDEE Calculator
Find your Total Daily Energy Expenditure and compare cut, maintain, and bulk targets.
Open calculatorMacro Calculator
Split your daily calories into protein, carbs, and fat — across five plans, or build your own.
Open calculatorProtein Intake Calculator
Find your daily protein target based on your weight and goal.
Open calculatorWater Intake Calculator
Estimate your daily water intake from weight, exercise, and climate.
Open calculatorCarbohydrate Calculator
Find your daily carbohydrate range, plus the fiber and added-sugar targets that go with it.
Open calculatorFat Intake Calculator
Find your daily fat range, and the saturated-fat ceiling that matters more than the total.
Open calculatorHow these fit together
Four of these six are the same calculation at different stages. Knowing which stage you are at prevents the two errors that make a plan fail before it starts: eating at your BMR, and double-counting exercise.
| Step | Calculator | What it adds |
|---|---|---|
| 1 | BMR | What you burn at complete rest — usually 60–70% of the total |
| 2 | TDEE | Multiplies BMR by activity to get your maintenance level |
| 3 | Calorie | Applies your goal — a deficit, maintenance or a surplus |
| 4 | Macro | Splits that target into protein, carbohydrate and fat |
Never eat at your BMR
It is the most consequential mistake in this category. BMR is what you would burn spending the whole day unconscious and motionless. Eating at it while living a normal life creates a very large deficit, with the muscle loss and nutrient shortfalls that follow. Start from TDEE.
What is well-founded and what is a judgement call
It is worth knowing which half of your calorie target is science and which half is an assumption, because they have very different error bars.
- The BMR equation is validated. Mifflin-St Jeor was derived from indirect calorimetry and predicts resting rate within 10% for around 70% of people.
- The activity multiplier is a guess. The gap between sedentary and very active exceeds 500 kcal a day, which is the same size as the deficit most people want. Most people choose too high.
- Protein has an evidence-based target. It is the one macro where the amount genuinely changes body composition rather than just the arithmetic.
- The carb-to-fat ratio barely matters for weight. Two large randomised trials found no meaningful difference between splits at matched calories. Pick what you can eat.
Recalculate as you go
A smaller body needs fewer calories. The target that worked at the start creates a smaller deficit five kilograms later, purely by arithmetic. Recalculating every 4–5 kg is the step almost everyone skips and the most common reason a plan quietly stops working.
Frequently asked questions
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Read articlePrinted from mystatura.com — for general information only, not medical advice.