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Calorie Calculator

Calculate BMR, TDEE and daily macro targets.

Sex

Valid range: 2–120 years

Valid range: 100–250 cm

Valid range: 20–300 kg

Pick the factor (1.2–1.9) that matches your routine

Goal

How to use

  1. Pick your sex, then enter your age, height (cm) and weight (kg): results update as you type.
  2. Choose the activity level that matches how often you exercise, from sedentary (factor 1.2) to extremely active (1.9).
  3. Choose a goal: cutting takes 20% off your daily expenditure, bulking adds 15%, and maintenance keeps TDEE unchanged.
  4. The results show your BMR, TDEE and calorie target, plus macros split 30% protein / 40% carbs / 30% fat and converted to grams.
  5. Treat the numbers as estimates; adjust with body-composition data and professional advice before starting a cut or bulk.

FAQ

What is the difference between BMR and TDEE?
BMR (basal metabolic rate) is the minimum energy your body needs at complete rest. TDEE (total daily energy expenditure) multiplies BMR by an activity factor (1.2–1.9) to cover everything you actually do in a day: it is the baseline for setting intake targets.
Which formula does the calculator use?
The Mifflin-St Jeor equation: male BMR = 10 × weight + 6.25 × height − 5 × age + 5; female BMR = 10 × weight + 6.25 × height − 5 × age − 161. It is one of the most accurate estimation formulas, typically within about ±10%.
Can I change the macro split?
This tool uses a common balanced split: 30% protein, 40% carbs, 30% fat: converted to grams at 4 kcal per gram of protein or carbs and 9 kcal per gram of fat. For keto or high-protein plans, divide your calorie target manually using your preferred ratios.
Why isn't the cutting deficit a fixed 500 kcal?
A fixed 500 kcal deficit is proportionally large for people with low expenditure. Taking 20% of TDEE scales the deficit to your body and is usually gentler and easier to sustain; bulking works the same way with a 15% surplus.

How to use

  1. Fill in your basics

    Pick your sex, then enter age (2-120), height in centimeters and weight in kilograms. Results refresh as you type, with no submit button needed.

  2. Choose an activity level

    Select the factor matching your routine, from Sedentary at 1.2 to Extremely active at 1.9. Overestimating here inflates your calorie target.

  3. Set your goal

    Choose Cutting to subtract 20% of daily expenditure, Bulking to add 15%, or Maintain to keep TDEE unchanged. Revisit the goal as your weight changes.

  4. Follow the macro targets

    The results show BMR, TDEE and your calorie target, plus grams for the 30% protein, 40% carbs and 30% fat split. Log those grams against your meals.

About this tool

Calorie Calculator estimates your basal metabolic rate (BMR) with the Mifflin-St Jeor equation. BMR is the energy your body burns at complete rest. An activity factor from 1.2 to 1.9 scales it up to total daily energy expenditure (TDEE). Your goal adjusts the baseline: cutting subtracts 20% per day, bulking adds 15%, maintenance keeps TDEE. Macros are split 30% protein, 40% carbs and 30% fat, converted to grams at 4, 4 and 9 kcal per gram.

It fits people starting a cut who need a daily intake ceiling, lifters sizing a surplus, or anyone curious about their own metabolism. The formula is typically within about 10% for healthy adults and does not apply to pregnancy, illness or extreme body weights. Treat the output as a starting point. Watch two or three weeks of weight trend and body-composition changes, then fine-tune from there. Seek professional guidance when unsure.

How it works

The choice of Mifflin-St Jeor is evidence-based. It was published in 1990 from measured resting metabolism in several hundred subjects. Reviews by the Academy of Nutrition and Dietetics found it more accurate for healthy adults than the older Harris-Benedict equation. That is why online calculators favor it. The male and female formulas differ only in the constant: plus 5 versus minus 161. The tool switches automatically, so sex is a required field.

The 20% deficit has a checkable magnitude. About 7,700 kcal equals one kilogram of body fat, so a 500 kcal daily gap projects roughly 0.45 kg per week. For most people, 20% of TDEE lands between 300 and 600 kcal a day, a range that is realistic to sustain. Macros convert to grams at 4, 4 and 9 kcal per gram. Larger deficits push the body to lower its expenditure and shed muscle. If two weeks in you feel persistently flat and cold, shrink the gap instead of enduring it.

When to use it

  1. Set a cutting ceiling

    Compute TDEE, subtract 20% and enter the result as your daily limit in a food-logging app. After two weeks, let the scale trend decide whether the gap holds, narrows or widens.

  2. Keep the bulk honest

    Treat the bulking target as an eat-at-least line, and log protein and staples on training days. A planned surplus is what separates a lean bulk from a sloppy one.

  3. Baseline for recovery diets

    When a doctor asks for adequate nutrition during recovery, use the maintenance TDEE as a floor for daily intake. Adjust upward step by step with professional guidance instead of forcing large meals.

Tips & tricks

  • When torn between two activity levels, pick the lower one and adjust upward based on your weight trend.
  • Prefer keto or high-protein? Redistribute the grams yourself from the calorie target. The tool keeps the balanced split.
  • Recalculate after every 2-3 kg of weight change; TDEE falls as you slim down, so targets must move with it.

Things to watch

  • The factor covers daily life

    Activity multipliers estimate your whole day: commuting, walking and chores, not just workouts. A desk worker logging 10,000 steps should not pick the lowest tier. Read the five descriptions and choose honestly.

  • Grams change with the goal

    Switching targets recalculates the protein, carb and fat grams. Counts memorised from an old goal drift out of date, so reread the three numbers after every change.

  • One day proves nothing

    Water and digestion swing the scale by 1-2 kg within a single day. Validate your target against a two-week moving average instead of reacting to one morning reading.

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