Calorie Calculator
Calculate how many calories you need per day to maintain, lose or gain weight. Free online calorie and TDEE calculator with BMR and macro breakdown.
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Part of the toolkit
How to use Calorie Calculator
- 1Choose metric or US units and your sex, then enter age, height and weight (body fat % is optional)
- 2Pick the activity level that matches a typical week and click Calculate calories
- 3Read your maintenance calories (TDEE) and the daily targets to lose or gain weight; tap a goal to see protein, carb and fat grams
Frequently asked questions
How are daily calories calculated?▾
First your basal metabolic rate (BMR) is estimated with the Mifflin–St Jeor equation: 10 × weight(kg) + 6.25 × height(cm) − 5 × age, +5 for men or −161 for women. BMR is then multiplied by an activity factor from 1.2 (sedentary) to 1.9 (extra active) to get TDEE, your maintenance calories.
What is the difference between BMR and TDEE?▾
BMR is what your body burns at complete rest. TDEE (total daily energy expenditure) adds everyday movement and exercise, so it is the number of calories that keeps your weight stable.
How big should my calorie deficit be?▾
About 550 kcal a day below TDEE loses roughly 0.5 kg (1.1 lb) a week, since 1 kg of fat holds about 7,700 kcal. Larger deficits are harder to sustain; women should generally not go below 1,200 kcal and men below 1,500 kcal without medical supervision.
Should I enter my body fat percentage?▾
If you know it reasonably accurately, yes. The calculator then uses the Katch–McArdle formula based on lean body mass, which is more accurate for very muscular or higher-body-fat people.
How are macros calculated?▾
The chosen split is applied to your calorie target, using 4 kcal per gram of protein and carbs and 9 kcal per gram of fat.
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