TNGWELLNESS TOOLSFree · Mifflin-St Jeor formula

Your daily calories and macros, worked out

Find how many calories your body uses each day (TDEE), a sensible target for your goal, and how much protein, carbs and fat that means.

Body at rest (BMR)
Daily use (TDEE)
Your target

Daily macros

Per meal

General guidance for healthy adults. Not suitable during pregnancy, for under-18s, or with medical conditions. Talk to a doctor or registered dietitian before big changes.

Calorie & Macro Calculator – free online tool

Know how much to eat for your goal. Get calorie and macro targets based on your body and activity. Built by TNG (The Noor Group). Works on phone, tablet and desktop.

How to use Calorie & Macro Calculator

  1. Enter age, height, weight and activity
  2. Choose your goal
  3. Get calories and macros

Frequently asked questions

What is TDEE?

Total Daily Energy Expenditure – the calories you burn in a day including activity. Eating below it loses weight.

Is Calorie & Macro Calculator free?

Yes. It's 100% free with no sign-up, no watermark and no usage limits.

Is my information stored or shared?

No. Calculations run in your browser and nothing is sent to a server.

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