Free tool
Daily calorie and macro calculator
Enter your height, weight, age, sex and activity level to see yourbasal metabolic rate (BMR), daily energy need (TDEE), and a goal-adjusted calorie and macro target instantly. This is exactly the calculation the Cookrange app runs the moment you finish onboarding — the app then turns these numbers into a real 28-meal weekly plan; this page only gives you the numbers.
Your results
Basal metabolic rate (BMR)
— kcal
Daily energy need (TDEE)
— kcal
Daily calories for your goal
— kcal
Carbs (40%)
— g
Protein (30%)
— g
Fat (30%)
— g
This is the same calculation the app runs right after onboarding. Cookrange takes these numbers and turns them into a real 28-meal weekly plan — this page only gives you the number, not the meals.
What each number is measuring: BMR,TDEE,maintenance calories. A target is a starting point, not a verdict — it is a population-level estimate until several weeks of logged intake sit next to it.
Frequently asked questions
Is this the same formula the Cookrange app uses?
Yes, exactly the same one: the Mifflin-St Jeor equation for BMR, an activity multiplier, a flat ±500 kcal adjustment for your goal, and a 40/30/30 (carbs/protein/fat) macro split — the same calculation the app runs the moment you finish onboarding.
Why does activity level change the result so much?
BMR is just the energy you'd burn lying still all day; your actual daily need (TDEE) is BMR times an activity multiplier. That multiplier ranges from 1.2 for a desk-bound day to 1.725 for regular training — so at the same BMR, daily need can differ by hundreds of calories.
Is a 40/30/30 macro split right for everyone?
It's a fixed starting point the app applies today, not personalized to body type or preference. If you want a higher-protein split, you'll need to adjust these numbers by hand — right now both the calculator and the app use one fixed ratio.
Can I set a bigger deficit than 500 calories to lose weight faster?
Not currently — Cookrange applies a fixed 500-calorie daily adjustment for weight loss or gain, and it doesn't scale with how much weight you want to lose or how fast.
Is this medical advice?
No. This page and the Cookrange app are not a medical device or health application, and neither diagnoses nor treats anything. If you have an underlying health condition or are considering a large surplus or deficit, talk to a doctor or dietitian.
For the full nutrition and planning feature, see nutrition and planning; to see what daily use looks like on a phone, see meal plan app. Cookrange is not a medical application and does not give medical advice; consult your doctor or dietitian for diagnosis and treatment.