Calorie Calculator
Estimate your BMR, TDEE and daily calories to lose, maintain or gain weight with this free calorie calculator, plus a simple protein, carb and fat split.
Sample macro split at your fat-loss target
- Protein –
- Carbs –
- Fat –
How the calorie calculator works
We estimate your basal metabolic rate (BMR) with the Mifflin-St Jeor equation, the formula most dietitians use today, then multiply it by an activity factor to get your total daily energy expenditure (TDEE), the calories you burn on an average day.
- BMR. Men: 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5. Women: the same, minus 161 instead of plus 5.
- TDEE. BMR × activity factor (1.2 to 1.9).
- Goal. Fat loss uses a moderate deficit of about 20% (never below a sensible floor), lean gain adds about 10%.
Using your numbers
Treat the result as a starting point. Track your weight for two to three weeks: if the trend isn't moving the way you want, adjust by 100 to 200 calories. Keep protein high while losing weight so more of what you lose is fat, not muscle. Our protein calculator gives you a daily target.
Want the full walk-through with a worked example? Read how to calculate a calorie deficit, then fill your plate with these healthy breakfast foods for weight loss.
Frequently asked questions
What is TDEE?
Total daily energy expenditure: the calories you burn in a day from your resting metabolism, digestion, daily movement and exercise.
How big should a calorie deficit be?
For most people a deficit of roughly 300 to 500 calories a day, or about 20% below maintenance, is sustainable and protects muscle.
Why isn't my weight changing at the calculated calories?
Calculators are estimates. Water shifts hide fat loss for a week or two, so watch the multi-week trend and adjust by 100 to 200 calories if needed.
Disclaimer: Results are estimates for healthy adults and are not medical advice.