Daily Calories & Macros Calculator by Dr Lakdhesz

Daily Calories & Macros Calculator © 2025 by Dr Lakdhesz

Estimates: Mifflin–St Jeor BMR → activity multiplier (TDEE). Macros use evidence-based protein per-kg guidance and AMDR-inspired carbs/fat splits tuned to goal.

Sex Male Female

Age (years)

Weight (kg)

Height (cm)

Activity level Sedentary (little/no exercise) Light (1–3 days/wk) Moderate (3–5 days/wk) Very active (6–7 days/wk) Extra active (very heavy training)

Goal Maintenance Build muscle (strength hypertrophy) Recomposition (gain muscle, lose fat) Cut — moderate (15% deficit) Cut — aggressive (25% deficit) Bulk — moderate (10% surplus) Bulk — aggressive (20% surplus)

Meals per day (for per-meal protein suggestions) 3456

Optional: Kidney function (eGFR ml/min/1.73m²) Known liver disease (use conservative protein guidance)

Summary of assumptions:

• BMR = Mifflin–St Jeor; TDEE = BMR × activity factor.
• Protein targets use g/kg/day per goal (see result). Protein = 4 kcal/g.
• Fats set by goal as % of total kcal (20–35% AMDR baseline, tuned to goal); remaining calories → carbs (4 kcal/g).
• Kidney / liver checks alter protein guidance conservatively — always consult a clinician/dietitian for medical conditions.

Notes

Protein guidance: maintenance ~0.8–1.0 g/kg; muscle building ~1.6–2.0 g/kg; cutting higher protein (1.6–2.4 g/kg) to preserve lean mass; dialysis/CKD/liver adjustments require specialist care.