Free Calculator

Calorie Calculator

Calculate your daily calorie needs. BMR, TDEE, and precise macros tailored to your goal.

How is daily calorie need calculated?

The calculator uses the Mifflin-St Jeor formula, which research has identified as the most accurate method for estimating basal metabolic rate. The formula accounts for sex, age, weight, and height. That baseline (BMR) is then multiplied by an activity factor to produce your total daily energy expenditure (TDEE).

TDEE is then adjusted based on your goal: for fat loss it is reduced by 10–25 %, and for muscle gain it is increased by 10–20 %. The macro split — protein, carbohydrates, and fats — is optimised for your goal and body weight.

Keep in mind that any calorie formula is an estimate. Individual variation in metabolism, gut health, and hormone levels means real-world results may differ by 10–15 %. Treat the number as a starting point, track your weight for 2–3 weeks, and adjust if needed.

Frequently asked questions

The calculator estimates your basal metabolic rate (BMR) using the Mifflin-St Jeor formula, which research has shown to be the most accurate. BMR is then multiplied by an activity factor to get your total daily energy expenditure (TDEE), and adjusted up or down based on your goal.
BMR (Basal Metabolic Rate) is the number of calories your body burns to sustain basic life functions at rest — breathing, heartbeat, and cell repair. It is typically 1,200–2,000 kcal per day depending on body size and sex.
TDEE (Total Daily Energy Expenditure) is your total calorie burn over 24 hours. It includes BMR plus the energy used for exercise, the thermic effect of food, and all non-exercise daily movement.
A safe calorie deficit for fat loss is 300–500 kcal per day, which corresponds to roughly 0.3–0.5 kg of weight loss per week. A more aggressive deficit of 500–750 kcal is possible but requires a higher protein intake to preserve muscle mass.
Muscle growth requires a modest calorie surplus: +200–400 kcal per day is enough for most people. A larger surplus does not meaningfully accelerate muscle gain but does increase fat storage.
You do not need to be exact to the calorie. What matters most is hitting the right weekly average. A daily variation of ±100 kcal is completely normal and will not affect your results.

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