Calorie And Macro Calculator

To lose weight you need to eat fewer calories than you burn each day. This tool works out your total daily energy burn, then sets a sensible deficit based on your goal weight and timeline. A safe rate for most people is around 0.5 to 1kg per week, which usually means eating a few hundred calories below your daily burn rather than slashing your intake.

Macros are the three nutrients that make up your calories: protein, carbohydrate and fat. Protein protects and builds muscle and keeps you full, carbs fuel your training and fat supports your hormones. Getting the balance right means the weight you lose is fat, not muscle.

Any calculator gives an estimate, not an exact number, and formulas can be 10–20% out. Use your target for 2 to 3 weeks, watch your weekly average weight and adjust by 100–200 kcal if it isn't moving the way you want. Adding your body fat % from a scan makes it more accurate.

No. Your BMR is the energy your body needs at rest, and eating below it for long makes it harder to keep muscle, recover and stick with it. The calculator never sets your target below your BMR. If you want to go faster, add movement rather than eating less.

Your BMR is what you would burn lying in bed all day. Your TDEE is your total daily burn: your BMR plus your everyday movement, your training and digesting your food. Your target is set from your TDEE, then adjusted for your goal.

The zones show you how hard you are working during cardio. Most of your cardio should sit in zone 2, an easy pace you could hold a conversation at, which builds your aerobic base and recovery. Save zones 4 and 5 for short, hard intervals.