Calorie & macro calculator (TDEE).
Estimate the calories you burn each day and the macros to hit your goal — using the Mifflin–St Jeor equation. Nothing is uploaded; the math runs in your browser.
Log it in one tap
Got your number? Snap a photo and Nourish's AI logs the calories and macros for you.
How this calculator works
We estimate your BMR (calories burned at rest) with the Mifflin–St Jeor equation, multiply by an activity factor to get your TDEE (total daily energy expenditure), then adjust for your goal: about a 20% deficit to lose weight or a 12% surplus to gain. Macros default to a balanced split (~30% protein, 40% carbs, 30% fat), with protein floored at 1.6 g/kg of body weight.
The most reliable way to use any calorie target is to log what you eat and watch the trend. Browse the food database or let Nourish log meals from a photo.