masstree.inBMI, BMR & Calorie Calculator
Your BMI, resting and maintenance calories, a calorie target for cutting or bulking, and the protein, carbs and fat that go with it.
Runs in your browser — nothing is uploaded or stored on a server.
Calories
Daily macros
- Fibre
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- Added sugar
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Your timeline
- Goal reached
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Body
- Ideal weight
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- Waist-to-height
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Ideal weight is the average of the Devine, Robinson and Miller formulas. A waist under half your height is the healthy range.
Heart-rate zones max ≈ –
Questions
Which BMR formula does it use?
Mifflin-St Jeor by default, which is the most accurate population formula for most adults. You can switch to Harris-Benedict, or Katch-McArdle if you enter a body-fat percentage, which is better for very muscular or very lean people.
How is the calorie deficit worked out?
One kilogram of body fat is roughly 7,700 kcal, so losing 0.5 kg a week needs a deficit of about 550 kcal a day. Pick a slower rate if you want to keep more muscle; the calculator will not go below 1,200 kcal for women or 1,500 kcal for men.
How are the macros split?
Protein is set per kilogram of body weight (1.6 to 2.2 g/kg for people who train), fat as a share of calories (20 to 35 percent) and carbohydrates fill the rest. Protein is 4 kcal per gram, carbs 4 and fat 9.
Is this medical advice?
No. These are estimates from population formulas. If you are pregnant, under 18, have a medical condition or an eating disorder, talk to a clinician or a registered dietitian before changing your diet.