Calorie & TDEE Calculator
Find your BMR, daily calorie needs (TDEE), and calorie goals for weight loss, maintenance or muscle gain — with a macro breakdown.
About this calculator
This free calorie calculator estimates your daily energy needs using the Mifflin-St Jeor equation — widely regarded as the most accurate formula for the general population. It first computes your BMR from your age, sex, height, and weight, then multiplies by an activity factor to give your TDEE, the calories you burn in a typical day.
From there it shows calorie targets for losing weight (fast or steady), maintaining, or gaining muscle, plus a suggested macronutrient split of protein, carbohydrates, and fat. It works in metric or imperial units and runs entirely in your browser. Results are general estimates based on population averages — consult a healthcare professional or dietitian for personalised advice.
Why use this tool
BMR and TDEE
Calculate the calories you burn at rest and with activity using Mifflin-St Jeor.
Goal targets
Get calorie targets for losing, maintaining or gaining weight.
Activity-aware
Adjust for your real activity level for a realistic number.
Common use cases
- Find your daily maintenance calories
- Set a deficit for weight loss
- Plan a surplus to gain muscle
- Understand how activity changes your needs
Frequently asked questions
BMR (Basal Metabolic Rate) is the energy your body burns at complete rest. TDEE (Total Daily Energy Expenditure) is BMR multiplied by an activity factor — the calories you actually burn in a day.
A deficit of about 500 calories below your TDEE typically loses ~0.5 kg per week, and 250 below loses ~0.25 kg per week. The calculator shows both targets.
The Mifflin-St Jeor equation is one of the most accurate predictive formulas for the general population, but individual metabolism varies. Use it as a starting point and adjust based on real results.
Macros are protein, carbohydrates, and fat. Hitting the right balance — especially enough protein — supports muscle retention and satiety while you manage calories.
Be honest about exercise frequency: sedentary for a desk job with no workouts, up to very/extra active for those who train hard most days or do physical labour.