Calorie Calculator
Discover your daily calorie needs based on your body metrics and fitness goals. Find out your BMR, TDEE, and optimal macronutrient split.
person Your Profile
local_fire_department Daily Target
To maintain your current weight.
BMR
1,800
TDEE
2,500
Suggested Macronutrients
Protein
30% • 4 kcal/g
188g
750 kcal
Carbs
40% • 4 kcal/g
250g
1,000 kcal
Fat
30% • 9 kcal/g
83g
750 kcal
Macro Balance
Milestone Variations
Mild Weight Loss
2,250
-250 kcal/day
Maintenance
2,500
0 kcal/day
Mild Gain
2,750
+250 kcal/day
Master Your Nutrition with the Calorie Calculator
Our advanced Calorie Calculator is designed to help you determine exactly how many calories you need to eat every day to reach your fitness goals. Whether you want to lose weight, build muscle, or maintain your current physique, knowing your daily energy expenditure is the crucial first step.
What are BMR and TDEE?
Basal Metabolic Rate (BMR) is the number of calories your body burns at rest just to keep you alive (breathing, circulating blood, etc.).
Total Daily Energy Expenditure (TDEE) is an estimate of how many calories you burn in a day when exercise and daily activity are taken into account. This tool uses the highly accurate Mifflin-St Jeor formula to determine your BMR, and multiplies it by your activity level to find your TDEE.
How to Use This Calculator
- Body Metrics: Input your age, gender, height, and weight as accurately as possible.
- Activity Level: Be honest! Select the activity level that best matches your average week. Overestimating your activity can lead to eating too many calories.
- Primary Goal: Choose whether you want to maintain, lose, or gain weight. The calculator will automatically adjust your daily target based on your TDEE.
Understanding Macronutrients
Calories are made up of three primary macronutrients: Protein, Carbohydrates, and Fats. Our tool provides a balanced, goal-oriented macro breakdown. Protein is essential for muscle repair and retention (especially in a calorie deficit), fats are vital for hormone health, and carbohydrates provide the energy needed for daily activities and workouts.
Privacy & Security
All nutritional calculations are performed instantly within your web browser. No personal or health data is transmitted to or stored on our servers, ensuring your privacy.