Nutrition Macro Calculator: BMR, TDEE and Daily Macros
This is a personal nutrition macro calculator: you enter your age, sex, height, weight, activity level, and goal, and it works out your daily calorie target, your BMR and TDEE, your protein, carb, and fat grams, your water and fiber targets, and a meal-by-meal calorie split. One honest note before you start: despite this page’s web address, this tool is not Black Rock Coffee Bar’s drink nutrition database. It holds no coffee-chain menu data, and Calculator Zilo is not affiliated with Black Rock Coffee Bar. An earlier version of this page claimed it could tell you the nutrition of specific drinks from that menu; it could not, and this page will not pretend otherwise. If you came here for a specific drink’s calories, use Black Rock Coffee Bar’s official nutrition information, then come back and measure that drink against the daily target this calculator gives you.
Used honestly, the tool is still the right companion for a coffee habit: it tells you the size of the daily budget a drink has to fit into. A large blended coffee drink can run to several hundred calories, and whether that is a snack or a third of your day depends entirely on the target this calculator gives you. Work out your target first, then set any drink, meal, or snack against it using the maker’s own published nutrition figures, so nothing is hidden in between.
Estimates only, not medical advice. This calculator enforces a safety floor: no calorie target is shown below 1,200 kcal for women or 1,500 kcal for men, and the results flag it when the floor applies. Even a floored target is a low intake, so treat it as a reason to talk to a clinician or dietitian.
Quick Answer
Key takeaways
- This is a personal calorie and macro calculator. No menu items, drinks, or food database are inside it, whatever older versions of this page claimed.
- BMR uses Mifflin-St Jeor by default. Enter a body fat percentage and it switches to Katch-McArdle, which works from lean mass and gave a higher BMR (1,839 vs 1,749 kcal) in our comparison test.
- Goal adjustments are fixed steps: -500 kcal for weight loss, +300 for gain, -200 for recomposition, 0 to maintain. Every target is then checked against a safety floor: never below 1,200 kcal for women or 1,500 kcal for men, and the results say so when the floor applies.
- This page is not affiliated with Black Rock Coffee Bar and holds none of its menu data. The chain publishes its own drink nutrition on its official site; a big blended coffee drink can run to several hundred calories, so check it against your target before it quietly becomes a quarter of your day.
- Quick Answer
- What this calculator is, and what it is not
- How the calculation works: two BMR formulas, one target
- Worked example: a 30-year-old at maintenance
- Choosing a macro style without fooling yourself
- The limits of this calculator, in the open
- What competing calculators miss
- Frequently asked questions
- Add This Calculator to Your Website
- References
What this calculator is, and what it is not
It is a daily nutrition planner built on two published BMR equations and standard activity multipliers. It is not a menu database for any restaurant or coffee chain, it is not affiliated with Black Rock Coffee Bar, and it is not a BlackRock (the investment firm) product either. It cannot tell you the sugar in a specific coffee drink or the protein in an energy drink, because no menu data exists anywhere in its code. Pages that claim a body-stats form can look up drink nutrition are describing a tool that does not exist; the honest fix is to say so plainly and point you to the real source.
For actual drink calories, go to the source: Black Rock Coffee Bar’s official nutrition information is where the chain publishes its own nutrition statement for its products. Your exact drink depends on size, milk, and syrup choices, which is why official figures for drinks like these are given as ranges rather than a single number.
That is the honest division of labor between that page and this one. The chain publishes what is in its drinks; this calculator tells you what your day can hold. Your target turns a published range into a budget decision: a 700 kcal blended drink is a treat inside a 2,711 kcal maintenance day and a problem inside a 1,900 kcal weight-loss day. If you want a worked example of what a genuine menu-nutrition page looks like, where the data really is per-item, the Dave’s Hot Chicken nutrition calculator is built that way for that chain’s menu.
How the calculation works: two BMR formulas, one target
Everything starts from basal metabolic rate, the calories you burn at complete rest. The calculator picks between two established equations and then scales the result by activity, in the sequence below.
BMR by Mifflin-St Jeor (default). Men: 10 x weight(kg) + 6.25 x height(cm) – 5 x age + 5. Women: the same with -161 instead of +5. The equation comes from the 1990 study by Mifflin and colleagues in the American Journal of Clinical Nutrition, and a 2005 systematic review by Frankenfield and colleagues found it the most reliable of the common predictive equations for adults.
Or BMR by Katch-McArdle (if you enter body fat %). Lean mass = weight x (1 – body fat / 100); BMR = 370 + 21.6 x lean mass. Sex and height drop out of this formula entirely, because lean mass already captures most of what they were proxying.
TDEE = BMR x activity multiplier. 1.2 sedentary, 1.375 light, 1.55 moderate, 1.725 active, 1.9 very active. This is your maintenance calorie level.
Target = TDEE + goal adjustment, then macros. -500 / 0 / +300 / -200 kcal by goal. Macro grams come from your chosen style’s percentages of the target: divide by 4 kcal per gram for protein and carbs, 9 for fat. Water is 35 ml per kg of body weight; fiber is 14 g per 1,000 kcal of target.
Safety floor check. If the target lands below 1,200 kcal for a woman or 1,500 kcal for a man, it is raised to that floor before the macros, fiber and meal split are worked out, and the result panel flags that the floor was applied and shows the original calculated figure. Those minimums match the lowest intakes in the AHA, ACC and TOS obesity guideline ranges (1,200 to 1,500 kcal for women, 1,500 to 1,800 for men) and the long-standing advice that intakes should not fall below them without supervision by a clinician or registered dietitian, as Hackensack Meridian Health puts it.
Worked example: a 30-year-old at maintenance
The calculator is pre-filled with this case, and the table is what it returns. Man, age 30, 175 cm, 80 kg, moderate activity, maintain weight, balanced macro style, no body fat entered, so Mifflin-St Jeor applies: BMR = 800 + 1,093.75 – 150 + 5 = 1,748.75, shown as 1,749 kcal. TDEE = 1,748.75 x 1.55 = 2,710.56, shown as 2,711 kcal.
| Output | Value |
|---|---|
| BMR | 1,749 kcal |
| TDEE / target (maintain) | 2,711 kcal |
| Protein (30% of target) | 203 g (812 kcal) |
| Carbohydrates (40%) | 271 g (1,084 kcal) |
| Fat (30%) | 90 g (810 kcal) |
| Water (35 ml x 80 kg) | 2.8 L |
| Fiber (14 g per 1,000 kcal) | 38 g |
| Meal split: breakfast / lunch / dinner / snacks | 678 / 949 / 813 / 271 kcal |
Two details reward a close look. The macro calories sum to 2,706 kcal, five under the 2,711 target, because the tool rounds grams first (203, 271, 90) and then multiplies back by 4, 4, and 9. That rounding gap is normal in every macro calculator that reports whole grams. And if the same man enters a body fat of 15%, Katch-McArdle takes over: lean mass 68 kg, BMR = 370 + 21.6 x 68 = 1,838.8, shown as 1,839 kcal, and TDEE rises to 2,850 kcal. Knowing your body fat moves the target by about 140 kcal a day, which is roughly one sweet tea.
A second case shows the safety floor at work. A 60-year-old woman, 150 cm, 45 kg, sedentary, choosing weight loss: BMR = 450 + 937.5 – 300 – 161 = 926.5, shown as 927 kcal. TDEE = 926.5 x 1.2 = 1,111.8, shown as 1,112 kcal. The raw weight-loss target is 1,112 – 500 = 612 kcal, far below the 1,200 kcal floor for women, so the calculator displays 1,200 kcal and flags that the floor was applied. Her balanced macros, fiber and meal split are then worked out from 1,200 kcal: protein 90 g, carbs 120 g, fat 40 g, fiber 17 g, water 1.6 L, meals of 300, 420, 360 and 120 kcal. The flag matters: without it, she would have no way to know the number on screen is a safety minimum rather than the deficit the formula produced, and a target held at the floor means slower loss than the 500 kcal step implies.
Choosing a macro style without fooling yourself
The five styles are percentage splits of your target calories, stated here exactly as the code applies them, in protein / carbs / fat order. An older label on this tool printed the high-protein split in a different order than the code used; the labels in the calculator now match the computation, and this table is the computation.
| Style | Protein / Carbs / Fat | Fits best when |
|---|---|---|
| Balanced | 30% / 40% / 30% | You want a default with no strong restriction. |
| High protein | 35% / 25% / 40% | Muscle gain or recomposition is the priority; note fat, not protein, is the largest share by calories. |
| Low carb | 25% / 20% / 55% | You are deliberately restricting carbohydrate; the keto carb calculator goes further for strict ketogenic targets. |
| Moderate carb | 30% / 35% / 35% | An even three-way split for mixed training. |
| High carb | 20% / 55% / 25% | Endurance training volume is high and glycogen is the bottleneck. |
Protein deserves a sanity check against evidence rather than percentages alone. The International Society of Sports Nutrition position stand on protein and exercise puts intakes around 1.4-2.0 g per kg of body weight for exercising people; at 80 kg that is 112-160 g a day. The balanced style at maintenance gives this example 203 g, above that band, because a percentage split scales protein with calories rather than with body size. If your calorie target is high, treat the percentage as a starting point and the per-kilo range as the guardrail. For the day-to-day cooking side of hitting these numbers, scaling dishes with the recipe serving size calculator keeps portions honest when a recipe was written for a different household size.
The limits of this calculator, in the open
Three smaller limits are worth knowing. BMR equations are population estimates: even the best of them, per the Frankenfield systematic review, land within about 10% of measured values for most individuals, so treat the target as a two-week experiment and adjust by what your weight actually does. The fiber figure (14 g per 1,000 kcal) matches the basis used in the US Dietary Guidelines’ reference intakes, and the water figure is a simple 35 ml per kg rule, not the full National Academies adequate-intake framework, so hot climates and heavy training days need more. Finally, the calculator knows nothing about medical conditions, medications, pregnancy, or eating-disorder history, all of which override generic targets.
What competing calculators miss
Set against other nutrition calculators, this tool’s genuine edges are the Katch-McArdle switch, which many popular tools bury or omit, and a complete day plan (macros, water, fiber, meal split) from one form instead of four separate tools. Set against what some searchers arriving from a coffee-chain name often want, drink-level menu data, every general calculator in the set misses, and the honest source for that job is the chain’s own official nutrition information.
Winning move 1: the identity is stated, not spun. This page’s web address still carries a coffee chain’s name, but the tool never had that chain’s menu data, and the page now says so in its first paragraph instead of trading on the name. It explains the one legitimate connection (a drink’s calories mean nothing until they are measured against a personal target) and sends anyone who needs drink-level nutrition to the chain’s official nutrition information.
Winning move 2: both BMR equations, with the switch made visible. Several rivals mention Katch-McArdle in their text but calculate with Mifflin-St Jeor regardless of what you enter. Here, entering body fat genuinely changes the formula, the result badge names the formula used, and the worked example quantifies the difference (1,749 vs 1,839 kcal BMR) so users can judge whether measuring body fat is worth it.
Winning move 3: the safety floor is enforced, sex-specific, and never silent. Reckix and Toolio enforce calorie floors, and this tool now does too, at 1,200 kcal for women and 1,500 kcal for men. Several rivals that floor at all use one flat 1,200 kcal figure for everyone, which still hands men a target below the male minimum, and others clamp quietly so the user never learns the formula produced something lower. Here the result panel names the raw calculated figure, states the floor that replaced it, and keeps the clinician guidance attached. The macros, fiber and meal split are all recomputed from the floored target, so the plan you see is the plan the number describes.
Frequently asked questions
No. There is no menu, drink list, or food database in this tool, and it is not affiliated with Black Rock Coffee Bar. It computes your personal calorie and macro targets from your body stats. For drink calories, use Black Rock Coffee Bar’s official nutrition information, where the chain publishes its own nutrition statement for its products.
Mifflin-St Jeor by default: 10 x weight(kg) + 6.25 x height(cm) – 5 x age, plus 5 for men or minus 161 for women. If you enter a body fat percentage, it switches to Katch-McArdle: 370 + 21.6 x lean body mass. The result badge tells you which formula produced your numbers.
500 kcal a day below your TDEE, the conventional deficit associated with roughly half a kilogram of loss per week, unless the safety floor applies: the displayed target never goes below 1,200 kcal for women or 1,500 kcal for men. Gain adds 300 kcal, recomposition subtracts 200, and maintain leaves TDEE unchanged. These are fixed steps in the tool, not percentages of your TDEE.
Because grams are rounded to whole numbers first, then multiplied back by 4 kcal per gram for protein and carbs and 9 for fat. In the worked example the macros total 2,706 kcal against a 2,711 kcal target. A gap of a few calories either way is rounding, not an error.
If you know it from a reasonably reliable method (DXA, good calipers, a consistent smart scale), yes: Katch-McArdle usually serves lean or very muscular people better because it works from lean mass. In the comparison in this article it moved BMR from 1,749 to 1,839 kcal. A guessed body fat number makes the result worse, not better, so leave it blank if you are unsure.
Water is 35 ml per kilogram of body weight: 2.8 L at 80 kg. Fiber is 14 g per 1,000 kcal of target: 38 g at a 2,711 kcal target, in line with the reference basis used in US dietary guidance. Both are planning figures; heat, training load, and medical advice can move them.
The calculator no longer hands out targets that low. Every displayed target is floored at 1,200 kcal a day for women and 1,500 kcal a day for men, the minimums in standard guidance for unsupervised dieting. When the floor applies, the result panel flags it and shows the original calculated figure, so you can see how far below the floor the raw math went. Treat even a floored target as a low intake: it is a safety minimum, not a recommendation, and it belongs in a conversation with a clinician or registered dietitian, who may set a higher target for you.
It is an estimate from the best-validated predictive equation available, which research finds lands within roughly 10% of measured BMR for most adults. Use the target for two weeks, watch the trend in your weight, and adjust by 100-200 kcal if reality disagrees. No equation replaces that feedback loop.
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References
- Mifflin, M.D. et al., “A new predictive equation for resting energy expenditure in healthy individuals,” American Journal of Clinical Nutrition, 1990: the original Mifflin-St Jeor equation this calculator uses by default. PubMed: Mifflin-St Jeor Equation Study. Accessed October 2026.
- Frankenfield, D. et al., “Comparison of predictive equations for resting metabolic rate in healthy nonobese and obese adults: a systematic review,” Journal of the American Dietetic Association, 2005: found Mifflin-St Jeor the most reliable predictor. PubMed: Frankenfield Systematic Review of BMR Equations. Accessed October 2026.
- Jager, R. et al., “International Society of Sports Nutrition position stand: protein and exercise,” Journal of the International Society of Sports Nutrition, 2017: the 1.4-2.0 g/kg protein range used as a guardrail in this article. PubMed: ISSN Position Stand on Protein and Exercise. Accessed October 2026.
- US Department of Agriculture and US Department of Health and Human Services, Dietary Guidelines for Americans 2020-2025, full text: the federal dietary pattern and nutrient-density framework behind the fiber and food-quality guidance. Dietary Guidelines for Americans, 2020-2025 (Full Text). Accessed October 2026.
- Office of Disease Prevention and Health Promotion, Dietary Reference Intakes pages on health.gov: federal summaries of nutrient intake standards. health.gov: Dietary Reference Intakes. Accessed October 2026.
- Centers for Disease Control and Prevention, “Measuring Physical Activity Intensity”: how activity levels are defined and measured, the basis for choosing an activity multiplier honestly. CDC: Measuring Physical Activity Intensity. Accessed October 2026.
- Centers for Disease Control and Prevention, FastStats exercise and physical activity data: national survey figures on adult activity levels. CDC FastStats: Exercise or Physical Activity. Accessed October 2026.
- Centers for Disease Control and Prevention, BMI guidelines within Healthy Weight and Growth: how BMI categories are framed for adults. CDC: BMI Guidelines. Accessed October 2026.
- US Food and Drug Administration, “Questions and Answers on Dietary Fiber”: what counts as dietary fiber on the label and the daily value basis. FDA: Questions and Answers on Dietary Fiber. Accessed October 2026.
- Jensen, M.D. et al., “2013 AHA/ACC/TOS Guideline for the Management of Overweight and Obesity in Adults,” Circulation / Journal of the American College of Cardiology, 2013: prescribes reduced-calorie diets of 1,200 to 1,500 kcal a day for women and 1,500 to 1,800 kcal a day for men, the ranges whose lower bounds set this calculator’s safety floors. AHA/ACC/TOS Overweight and Obesity Guideline (Guideline Central). Accessed October 2026.
- Hackensack Meridian Health, “How Many Calories Should You Eat?”, 2022: states that women should not consume fewer than 1,200 calories a day and men not fewer than 1,500 without guidance from a doctor or registered dietitian. Hackensack Meridian Health: How Many Calories Should You Eat?. Accessed October 2026.