Daily Calorie Calculator
Discover exactly how much you need to eat to reach your goals. Enter your metrics below for a scientifically accurate caloric and macronutrient breakdown.
Your Calorie Targets
Mild Weight Loss
Weight Loss
Muscle Gain
Maintenance Macronutrients
Proteins
0gFats
0gCarbs
0gCalorie Calculator – Master Your Nutrition
Our Advanced Calorie Calculator is a powerful, science-backed tool designed to eliminate the guesswork from your diet. By entering your unique metrics, the tool uses the highly accurate Mifflin-St Jeor equation to determine your Basal Metabolic Rate (BMR) and your Total Daily Energy Expenditure (TDEE).
Whether your goal is to shed stubborn body fat, maintain a healthy physique, or enter a caloric surplus to build lean muscle mass, knowing your exact caloric targets is the absolute foundation of any successful fitness journey.
Frequently Asked Questions (FAQs)
1. What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the total number of calories your body burns at complete rest (if you stayed in bed all day) just to keep your organs functioning. TDEE (Total Daily Energy Expenditure) is your BMR multiplied by your daily activity level. TDEE is the actual number of calories you need to eat to maintain your weight.
2. How many calories should I cut to lose weight safely?
To lose weight sustainably without losing muscle mass, you need to be in a moderate caloric deficit. Subtracting 300 to 500 calories from your TDEE will generally result in a healthy weight loss of about 0.5 kg (1 lb) per week. Extreme deficits can slow down your metabolism.
3. How is the Macronutrient split calculated?
The macro split shown in the result box is based on a balanced maintenance diet approach: roughly 30% of calories from protein, 35% from fats, and 35% from carbohydrates. You can adjust these ratios based on your specific diet (like Keto or High-Carb) inside our Diet & Meal Planner.
4. How accurate is the Mifflin-St Jeor equation?
Clinical studies have shown that the Mifflin-St Jeor equation is the most accurate formula for estimating BMR in healthy adults. However, factors like genetics, muscle density, and hormonal differences mean you should treat these numbers as an excellent starting baseline, and adjust based on your real-world progress.