Macro and calorie calculator
Estimate your daily calories (TDEE) and a split of protein, fat and carbs based on your goal.
Calories per day
2,649 kcal
Protein
150 g
Carbs
347 g
Fat
74 g
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Terms used in this calculator
These concepts show up in the math and help you read the result with more context.
- BMR (basal metabolic rate)
- BMR estimates how many calories the body burns at rest to keep basic functions running.
- TDEE (total daily energy expenditure)
- TDEE is the total calories you burn per day, adding physical activity and exercise to resting expenditure.
- Mifflin-St Jeor
- Mifflin-St Jeor is an equation used to estimate basal metabolic rate from sex, age, weight and height.
- Caloric deficit
- A caloric deficit is eating fewer calories than the body burns in a day, which leads to weight loss over time.
- Caloric surplus
- A caloric surplus is eating more calories than the body burns in a day, creating extra energy to gain weight.
- Protein per kg
- Protein per kg means calculating daily protein intake relative to body weight.
How the estimate is built
The calculator uses the Mifflin-St Jeor equation to estimate your resting expenditure and multiplies it by your activity level to reach your total daily energy expenditure (TDEE).
It then applies an adjustment for your goal: a deficit to lose fat, maintenance, or a slight surplus to gain mass. Protein is calculated per kilo of body weight and the remaining calories are split between fat and carbs.
Use it as a starting point
Every calorie estimate is a starting point, not an absolute truth. Track weight, performance and hunger for two to three weeks and adjust calories based on how your body actually responds.
Nutrition is not a feature of the SelfShapeAI app — this is a content resource. For training, SelfShapeAI is what builds, adjusts and explains your plan.
Sources and references
- Source: Mifflin MD, St Jeor ST, Hill LA, Scott BJ, Daugherty SA, Koh YO. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr, 1990. — The American Journal of Clinical Nutrition (PubMed)
Reviewed by the SelfShapeAI research team.
Frequently asked questions
How do I calculate my daily calories?
Enter your sex, age, weight, height and activity level. The calculator estimates your resting expenditure with Mifflin-St Jeor and multiplies it by activity to reach your total daily energy expenditure (TDEE).
How much protein per day to build muscle?
A common range is 1.6 to 2.2 g of protein per kilo of body weight per day. The calculator uses roughly 2 g/kg as a practical reference for people doing strength training.
Does this calculator replace a dietitian?
No. It gives an initial estimate. For specific needs, restrictions or health goals, see a registered dietitian.
Keep reading
Take the math into your training
SelfShapeAI builds the plan, logs your loads and adjusts volume with context — so you don't have to run the numbers by hand.
