Calorie Calculator

Free Health Tool

Enter your details, pick your goal, and get your personal daily calorie target with a full macro breakdown.

Biological Sex

Age

yrs

Height

Weight

Activity Level

Your Goal

Ready to calculateFill in your details on the left and hit Calculate to see your personalised calorie target and macro breakdown.

—

kcal / day

⚠ Your target was below the safe minimum (). A safe floor has been applied. Speak to your doctor before cutting lower.

Step 1 — BMR (Basal Metabolic Rate)

—

Step 2 — × Activity multiplier = TDEE

—

Step 3 — Goal adjustment

—

Suggested Daily Macros

Protein

—

grams

Carbs

—

grams

Fat

—

grams

How This Calculator Works

It uses the Mifflin–St Jeor equation — consistently rated the most accurate BMR formula for healthy adults in peer-reviewed studies. Your BMR is multiplied by an activity factor to get your TDEE (total daily energy expenditure), and then your goal adjustment is applied on top.

The macro split is calculated at the same time: protein to protect muscle, carbs to fuel training and brain function, and fat to support hormones and vitamin absorption. All three come out in one step — no extra calculators needed.

Everything runs inside your browser. Nothing is stored or sent anywhere. Results appear in under a second.

Frequently Asked Questions

The Mifflin–St Jeor equation is the most reliable formula tested against other methods for healthy adults. That said, all calculators give estimates — your real needs can be 5 to 15% higher or lower depending on genetics, medications, and hormones. Start with the result, track your weight for two to three weeks, and adjust by 100–150 kcal/day if the outcome does not match.

BMR is the calories your body burns just to keep organs running if you stayed in bed all day. TDEE adds everything on top: exercise, walking, digestion, and all background movement. Your calorie target is always set relative to TDEE, not BMR alone. TDEE is always higher than BMR.

Most people go one level too high. A desk job with three or four gym sessions a week is Lightly Active, not Moderately Active. Moderately Active fits someone who trains hard four to five days and stays on their feet a lot. Very Active is for serious athletes in a training block. When unsure, go one level lower — you can always eat a bit more if energy drops.

A deficit of 300 to 500 kcal per day is the sustainable sweet spot — enough to lose fat without losing muscle or crashing energy. A 1,000 kcal deficit carries real risks including muscle loss and metabolic adaptation, and should only be followed with medical supervision.

No. This calculator already includes your exercise in the TDEE calculation via the activity level you chose. Adding burned calories on top would create an unintended surplus. Set your activity level accurately once and treat the result as your all-in daily number.

Every 10 to 15 lbs of weight change, or any time progress stalls for more than four to six weeks. As you lose weight your body needs fewer calories — a number that worked at 200 lbs will not be right at 175 lbs. Come back, enter your new stats, and update your target.

Medical Disclaimer

This calorie calculator is provided for general informational and educational purposes only. It is not intended to be, and should not be treated as, medical advice, a clinical diagnosis, or a personalised nutrition plan. The results are population-level estimates based on established equations — your actual calorie needs will vary based on factors this tool cannot measure, including your health history, medications, hormones, and individual metabolism.

You should speak with a qualified healthcare professional or registered dietitian before making significant changes to your diet, especially if any of the following apply to you:

You have a diagnosed medical condition (diabetes, heart disease, kidney disease, thyroid disorder, etc.)
You are pregnant, breastfeeding, or planning a pregnancy
You have a history of disordered eating or an eating disorder
You are considering eating below 1,500 kcal/day (men) or 1,200 kcal/day (women)
You are under 18 or over 65 years of age
You are taking prescription medication that may affect weight or metabolism

Use of this tool does not create a patient–provider relationship. Always follow the guidance of your doctor or registered dietitian over any information provided by an online calculator.