Enter your details and goal to get a daily calorie target split into protein, carb, and fat grams, based on the diet style you pick.
Your BMR is estimated with the Mifflin-St Jeor equation, multiplied by an activity factor to get TDEE (maintenance calories), then adjusted by ±500 kcal/day for a lose/gain goal. The resulting target calories are split by percentage into protein and carbs (4 kcal/gram each) and fat (9 kcal/gram).
Balanced (30/40/30) suits most people as a default. High-protein favors muscle retention during a calorie deficit. Low-carb and keto are stricter approaches some people find helpful for appetite control — none of these splits is universally "correct"; the best one is whichever you can sustain.
No — this is a population-average formula estimate, the same one used by the Calorie / BMR Calculator. Individual needs vary with body composition, medical conditions, and activity in ways a generic formula can't capture. Consult a doctor or registered dietitian before making significant dietary changes.