BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest to maintain basic functions like breathing and circulation. TDEE = BMR multiplied by your activity level.

Macros (macronutrients) are protein, carbohydrates, and fat — the three main nutrients your body uses for energy. Protein and carbs have 4 calories per gram; fat has 9 calories per gram.

Calculator: 7 Courageous Steps for Achieving Fitness Goals

🔥 Calorie & Macro Calculator

Measurement Units

Biological Sex

Age (years)

Weight (kg)

Height (cm)

Activity Level Your Goal

Body Fat % (optional — improves accuracy)

📊 Your Results

—

calories per day (TDEE)

Weight Loss

—

−500 cal/day

Maintain

—

Your TDEE

Muscle Gain

—

+300 cal/day

Daily Macros for your goal

🥩 Protein

—

🍚 Carbs

—

🥑 Fat

—

BMR (calories at rest)—

TDEE (total daily burn)—

Formula used—

⚠️ This calculator provides estimates for healthy adults. Results are not medical advice. Consult a doctor or registered dietitian before making significant dietary changes, especially if you have any health conditions.

Healthy food spread including vegetables, grains and proteins representing macronutrients

What is TDEE and Why Does it Matter?

TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns each day, including exercise and daily movement. It is the single most important number for managing your weight.

Eat below your TDEE → lose fat. Eat at your TDEE → maintain weight. Eat above your TDEE → gain muscle (and some fat). Our calculator uses the Mifflin-St Jeor equation — the most accurate formula for estimating BMR, as validated by the American Journal of Clinical Nutrition.

Colourful salad bowl showing balanced macronutrient meal with protein carbs and healthy fats

Understanding Your Macros

Macros (macronutrients) are the three main categories of nutrients that provide energy: Protein (4 cal/g) — builds and repairs muscle. Carbohydrates (4 cal/g) — your body's primary fuel source. Fat (9 cal/g) — essential for hormones and vitamin absorption.

Our calculator sets protein at 30%, carbs at 40%, and fat at 30% for maintenance — then adjusts these ratios based on your goal. For weight loss, protein is increased to preserve muscle. For muscle gain, carbs are increased to fuel workouts.

The Formula We Use

We use the Mifflin-St Jeor equation — the most accurate BMR formula for most people. If you enter your body fat %, we switch to the Katch-McArdle formula which is more accurate for lean individuals.

Mifflin-St Jeor (Men): BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5
Mifflin-St Jeor (Women): BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161
Katch-McArdle (if body fat known): BMR = 370 + (21.6 × lean body mass kg)
TDEE = BMR × Activity Multiplier

Frequently Asked Questions

How many calories should I eat to lose weight?

To lose weight, you need to eat fewer calories than your TDEE. A deficit of 500 calories per day leads to approximately 0.5kg (1lb) of fat loss per week — a safe, sustainable rate. Use the calculator above, then subtract 500 from your TDEE to find your daily target. Never go below 1,200 calories (women) or 1,500 calories (men) without medical supervision.

What is the difference between BMR and TDEE?

BMR (Basal Metabolic Rate) is the calories your body burns at complete rest — just to keep your organs functioning. TDEE (Total Daily Energy Expenditure) adds the calories you burn through activity, exercise, and digesting food. TDEE is typically 20–90% higher than BMR depending on how active you are. Use TDEE for your actual daily calorie target.

How many calories does a woman need per day?

The average sedentary adult woman needs around 1,600–2,000 calories per day to maintain weight. Lightly active women typically need 1,800–2,200. Very active women may need 2,200–2,800. However, these are averages — use our calculator for a personalised number based on your specific age, height, weight, and activity level.

What are macros and how do I track them?

Macros are the three main nutrients: protein, carbohydrates, and fat. Our calculator gives you daily gram targets for each. To track macros, use an app like MyFitnessPal or Cronometer — search for foods and log them daily. The key insight: if you hit your calorie and protein targets consistently, your body composition will improve regardless of how you divide carbs and fat.

How much protein do I need per day?

For most people, 1.6–2.2g of protein per kg of bodyweight is the range for muscle preservation and growth. Our calculator targets the middle of this range (approximately 30% of total calories from protein). For a 70kg person eating 2,000 calories, that is about 150g of protein per day. Good sources include chicken, fish, eggs, Greek yoghurt, legumes, and tofu.

Is 1,200 calories a day enough?

1,200 calories is generally considered the minimum safe intake for most women; 1,500 for most men. Going below this makes it very difficult to get adequate protein, vitamins, and minerals, and causes muscle loss alongside fat loss. If your calculated deficit puts you below these numbers, focus on increasing your activity level rather than cutting calories further.

How accurate is this calorie calculator?

The Mifflin-St Jeor equation used in this calculator is accurate within approximately 10% for most healthy adults. The largest source of error is activity level — most people overestimate how active they are. Treat your result as a starting point, track your weight for 2–4 weeks, and adjust your calories up or down by 100–200 based on your actual progress.

Free Calorie & Macro Calculator — TDEE & BMR Calculator

Our free calorie calculator helps you find your Total Daily Energy Expenditure (TDEE), Basal Metabolic Rate (BMR), and daily macro targets for protein, carbohydrates, and fat. Whether your goal is weight loss, muscle gain, or maintaining your current weight, this tool gives you a science-based starting point using the Mifflin-St Jeor equation — validated as the most accurate predictive formula for healthy adults.

Unlike basic calorie calculators, our macro calculator also shows you exactly how to split your daily calories between protein, carbs, and fat based on your goal. For weight loss, we increase protein to preserve muscle. For muscle gain, we increase carbohydrates to fuel training. You can also enter your body fat percentage to switch to the Katch-McArdle formula for even greater accuracy.

Use this calculator alongside our restaurant tip calculator to make smarter decisions when dining out — knowing your daily calorie target helps you enjoy restaurant meals while staying on track with your nutrition goals.

Last updated: April 2026 · Formula accuracy verified against published nutritional science guidelines.