Calorie Calculator
Find your daily calorie needs (TDEE) and a macro breakdown based on your goal - lose weight, maintain, or build muscle.
Recommended macro split for your selected goal:
How this calculator works
This tool estimates your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation, a formula widely used by nutrition and fitness professionals for its accuracy across most body types. Your BMR is then multiplied by an activity factor to estimate your Total Daily Energy Expenditure (TDEE) - the number of calories you burn in a typical day, including exercise.
From there, calorie targets are adjusted for your goal (a moderate deficit for weight loss, a moderate surplus for muscle gain), and macros are split using common evidence-based ratios for each goal.
Is this accurate for everyone?
It's a solid estimate for most healthy adults, but individual metabolism varies. Use it as a starting point and adjust based on how your weight actually changes over 2-3 weeks.
How much of a calorie deficit or surplus does this use?
Weight loss uses roughly a 20% deficit from maintenance, and muscle gain uses roughly a 10-15% surplus, both considered sustainable, moderate ranges rather than extreme changes.
Should I recalculate over time?
Yes. Recalculate every few weeks or after a meaningful weight change, since your calorie needs shift as your weight changes.
This calculator provides general estimates for informational purposes only and is not a substitute for personalized advice from a doctor, dietitian, or other qualified health professional. Consult a professional before making significant changes to your diet, especially if you have any medical conditions.