Calorie Calculator
Calculate your daily calorie needs based on your body metrics, activity level, and fitness goals. Get personalized recommendations for optimal results.
Calorie Calculator
Enter your details to calculate your personalized daily calorie target.
Your Daily Calorie Target
Daily Target
calories per day
Base Metabolic Rate
kcal
Total Daily Expenditure
kcal
Suggested Macro Split
Protein
grams
Carbs
grams
Fat
grams
Macros based on 2g protein/kg bodyweight, 25% fat, remainder from carbs.
What is BMR?
Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest to maintain vital functions like breathing, circulation, and cell production. It represents the minimum energy your body needs to survive. BMR typically accounts for 60-75% of your total daily calorie expenditure.
Understanding TDEE
Total Daily Energy Expenditure (TDEE) is your BMR plus the calories burned through daily activities and exercise. This is the number you need to match to maintain your current weight. To lose fat, eat below your TDEE. To build muscle, eat above it with adequate protein and resistance training.
Choosing Your Activity Level
Be honest about your activity level for accurate results. Most people overestimate their activity. Consider your entire day, not just your workouts.
- Sedentary: Desk job, minimal walking, no structured exercise
- Lightly Active: Some walking, 1-3 light workouts per week
- Moderately Active: Active job or 3-5 moderate workouts per week
- Very Active: Physical job or 6-7 intense workouts per week
- Very High: Professional-level training, 2x daily sessions, or physical labor job with daily exercise
Goal-Based Nutrition
Your calorie target depends on your goals. The key to sustainable progress is moderate adjustments rather than extreme deficits or surpluses.
Cutting
Eat 500 calories below TDEE. Aim for 0.5-1% body weight loss per week to preserve muscle.
Maintenance
Eat at your TDEE. Perfect for body recomposition or maintaining results.
Bulking
Eat 300-500 calories above TDEE. Pair with progressive overload training for muscle growth.
Frequently Asked Questions
How accurate is this calorie calculator?
This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate for estimating BMR. However, individual metabolism can vary by 10-15%. Use the calculated value as a starting point and adjust based on your actual results over 2-3 weeks.
Should I eat back calories burned during exercise?
If you selected an activity level that includes your exercise, your TDEE already accounts for those calories. Only eat back exercise calories if your activity level selection did not include your workouts, or if you did extra activity beyond your normal routine.
How much protein do I need?
For active individuals, 1.6-2.2g of protein per kg of bodyweight is optimal for muscle preservation and growth. The macro split provided assumes 2g/kg, which is suitable for most fitness goals.
Why am I not losing weight at my calculated deficit?
Common reasons include: inaccurate food tracking, overestimating activity level, water retention masking fat loss, or metabolic adaptation. Reassess your activity level, track food more precisely, and give it 2-3 weeks before adjusting further.
How often should I recalculate my calories?
Recalculate every 5-10 kg of weight change, or every 8-12 weeks during a diet phase. As your weight changes, your calorie needs will also change. Regular adjustments help maintain steady progress.
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