What is Calorie Calculator?
Estimate how many calories your body actually uses in a day. The calculator finds your BMR (what you burn at complete rest), scales it by your activity level to give TDEE, then shows targets for losing, maintaining or gaining weight along with a suggested protein/carb/fat split.
How to use Calorie Calculator
- Select your sex, then enter your age, height and weight.
- Choose the activity level that honestly matches your week — most people overestimate this.
- Read your BMR and daily calorie needs (TDEE).
- Use the goal figures for losing or gaining roughly half a kilo per week, and the macro split as a starting point.
Why use this tool?
Uses the formula dietitians prefer
Mifflin-St Jeor is generally more accurate for modern populations than the older Harris-Benedict equation that many calculators still use.
Goals, not just a single number
A 500 kcal daily deficit is the standard guideline for losing about half a kilo per week. Both deficit and surplus targets are calculated for you.
Macro breakdown included
Calories alone do not tell you how to eat. A 30/35/35 protein-carb-fat split gives a sensible starting structure you can adjust.
Frequently asked questions
What is the difference between BMR and TDEE?
BMR is what your body burns at complete rest just staying alive. TDEE is BMR multiplied by an activity factor and represents everything you actually burn in a day, which is the number you should eat around.
Which activity level should I pick?
Be conservative. “Moderately active” means genuine exercise 3–5 days a week, not a generally busy schedule. Overestimating activity is the most common reason a calorie target fails to produce results.
How low can I safely go?
Dropping far below your BMR is generally discouraged and can cost you muscle, energy and nutrients. Very low calorie diets should only be followed under medical supervision.
Are these numbers exact?
No — they are estimates from a population formula. Individual metabolism varies with body composition, genetics and health conditions. Use the number as a starting point, then adjust based on what actually happens over a few weeks.