Calorie Calculator
Work out your daily calorie target and macro split from your body stats, training load, and goal. Results update as you type — no signup.
Daily target — Maintain weight
2,760cal/day
- BMR
- 1,780 cal
- Maintenance
- 2,760 cal
- Protein
- 144 g
- Carbs
- 374 g
- Fat
- 77 g
Estimates only. These formulas predict averages — real needs vary with body composition, medication, and health conditions. Track your weight for two weeks and adjust by 100-200 calories if it isn't moving as expected. Talk to a doctor or dietitian before making big dietary changes.
How It Works
The calculator estimates your BMR — the energy your body burns at rest — using the Mifflin-St Jeor equation, then multiplies it by an activity factor to get your TDEE, or maintenance calories. Your goal applies a percentage deficit or surplus on top: percentages scale with body size, which is why they work better than a flat 500-calorie cut.
Macros follow the same logic. Protein is set per kilo of bodyweight (higher when cutting, to protect muscle), fat takes 25% of calories to stay above the hormonal floor, and carbohydrate fills what is left — the fuel that actually powers your training.
Building the gym to train in? Price it with the cost calculator or lay it out in the 3D gym planner. New to all this? Start with how to build a home gym.
Frequently Asked Questions
- How many calories should I eat a day?
- Start from your maintenance level (TDEE) — the calories that keep your weight steady. To lose fat, eat 10-20% below it; to gain muscle, eat 10-20% above it. For most adults maintenance lands between 1,800 and 3,000 calories a day, which is why a personalised estimate beats a generic number.
- What is the difference between BMR and TDEE?
- BMR (basal metabolic rate) is what your body burns at complete rest just staying alive — breathing, circulation, cell repair. TDEE (total daily energy expenditure) is BMR multiplied by an activity factor to account for movement and training. TDEE is the number you eat against.
- Which formula is most accurate?
- Mifflin-St Jeor is the default here because it predicts resting energy expenditure more accurately than the older Harris-Benedict equation for most adults, which is why the Academy of Nutrition and Dietetics recommends it. Harris-Benedict is included because many calculators still quote it and you may want to compare.
- How much protein do I need for lifting?
- This calculator uses 1.6-2.0 g per kg of bodyweight depending on your goal, which sits inside the range the International Society of Sports Nutrition recommends for people doing resistance training. Protein goes up when cutting, because it protects muscle in a deficit.
- Why is my weight not changing on these numbers?
- Predictive formulas estimate an average — your real expenditure can differ by several hundred calories. Track your weight for two weeks, take the average, and adjust your intake by 100-200 calories in the direction you want. The trend over weeks matters, not any single day.
A Note On Health
This tool gives general estimates for healthy adults. It is not medical or dietetic advice. If you are pregnant, managing a health condition, taking medication that affects weight or appetite, or have a history of disordered eating, talk to a doctor or registered dietitian before changing how you eat.