Calorie Calculator
Calculate your daily calorie needs based on your age, weight, height and activity level. See your BMR, TDEE, recommended macros and water intake — plus get a free AI nutrition analysis personalised to your goals.
How Daily Calories Are Calculated
This calculator uses the Mifflin-St Jeor equation — the most accurate widely-used formula for estimating daily calorie needs. It first calculates your Basal Metabolic Rate (BMR), then multiplies it by your activity level to find your Total Daily Energy Expenditure (TDEE).
Women: BMR = (10 × kg) + (6.25 × cm) − (5 × age) − 161
BMR vs TDEE — What's the Difference?
Understanding the difference between BMR and TDEE is key to setting the right calorie target:
Calorie Deficit and Surplus Guide
Creating a calorie deficit is the only reliable way to lose fat. A surplus is needed to build muscle. Here's a practical guide:
| Goal | Daily Adjustment | Expected Result |
|---|---|---|
| Maintain weight | ± 0 calories | Stable weight |
| Mild fat loss | −250 calories | ~0.25kg per week |
| Moderate fat loss | −500 calories | ~0.5kg per week |
| Aggressive fat loss | −750 to −1,000 calories | ~0.75–1kg per week |
| Lean muscle gain | +250 to +500 calories | ~0.25–0.5kg per week |
Understanding Macronutrients
Your total calories are made up of three macronutrients. Getting the right balance matters as much as hitting your calorie target:
| Macronutrient | Calories per gram | Recommended % of calories |
|---|---|---|
| 🥩 Protein | 4 kcal/g | 25–35% — higher for muscle building or fat loss |
| 🍞 Carbohydrates | 4 kcal/g | 40–55% — primary energy source |
| 🥑 Fat | 9 kcal/g | 20–35% — essential for hormones and health |
- Protein is the most important macro for body composition — it preserves muscle during a deficit and supports growth during a surplus. Aim for at least 1.6–2.2g per kg of bodyweight
- Carbohydrates fuel exercise and brain function — don't cut them too low if you train regularly
- Fat is essential for hormone production and fat-soluble vitamins — never drop below 20% of calories
Activity Level Guide
Choosing the right activity level is one of the most important inputs — overestimating it is the most common reason people don't lose weight despite eating at a supposed deficit:
| Activity Level | Multiplier | Who It's For |
|---|---|---|
| Sedentary | ×1.2 | Desk job, no exercise, mostly sitting |
| Lightly active | ×1.375 | Light exercise or walking 1–3 days/week |
| Moderately active | ×1.55 | Moderate exercise 3–5 days/week |
| Very active | ×1.725 | Hard exercise 6–7 days/week |
| Super active | ×1.9 | Physical labour job plus daily training |
Practical Tips for Hitting Your Calorie Target
- Track everything you eat for at least 2–3 weeks — most people are surprised by how much they actually consume
- Prioritise protein at every meal — it keeps you fuller for longer and preserves muscle during a deficit
- Don't drink your calories — alcohol, juices and soft drinks add significant calories without making you feel full
- Eat whole foods first — vegetables, lean protein, whole grains and healthy fats fill you up for fewer calories
- Weigh yourself weekly not daily — daily fluctuations from water and food weight are normal and misleading
- Adjust every 2–4 weeks — as you lose weight your TDEE decreases, so recalculate your targets periodically
FAQs
How many calories should I eat to lose weight?
Eat 500 fewer calories than your TDEE per day to lose approximately 0.5kg per week. This calculator automatically adjusts your target based on your goal.
What is BMR?
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest. It’s calculated based on your age, gender, weight and height using the Mifflin-St Jeor equation.
What is TDEE?
TDEE (Total Daily Energy Expenditure) is your BMR multiplied by your activity level. It represents total daily calorie burn including exercise and movement — your maintenance calorie level.
How accurate is this calculator?
The Mifflin-St Jeor equation is considered the most accurate BMR formula for most adults. However individual results vary based on muscle mass, metabolism, hormones and other factors. Use the result as a starting point and adjust based on real-world results over 2-3 weeks.
How much protein should I eat per day?
A common recommendation for active people is 1.6-2.2g of protein per kg of bodyweight. This calculator uses 2g per kg as a standard target which suits most goals including weight loss and muscle building.
Is 1200 calories too low?
For most adults yes — eating below 1,200 calories (women) or 1,500 calories (men) is generally not recommended without medical supervision as it can cause nutrient deficiencies and muscle loss.
Is this calculator free?
Yes completely free with no sign-up needed.