Calorie Calculator

Age (years)

Biological Sex

Weight (kg)

Height (cm)

Activity Level

BMR Formula

Body Fat % (for Katch-McArdle)

Enter your calorie goal and choose a macro split to get gram-level protein, carb, and fat targets.

Daily Calorie Goal (kcal)

Macro Split

Calculate your Body Mass Index (BMI) and see where you fall on the standard health scale.

Weight (kg)

Height (cm)

Age

Sex

Set a target weight and see a realistic timeline based on your TDEE and calorie plan.

Current Weight (kg)

Target Weight (kg)

Your TDEE (kcal/day)

Calorie Deficit/Surplus

Science-Backed Nutrition Tools

Used by fitness enthusiasts, athletes, and dietitians worldwide

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Mifflin-St Jeor

The most accurate BMR formula recommended by dietitians — more precise than Harris-Benedict

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Macro Planner

Keto, high-protein, balanced, vegan — get gram-level targets for every macro split

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BMI Calculator

Healthy weight range, how much to lose/gain, and BMI category with visual gauge

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Goal Timeline

Realistic milestone dates for your weight goal — week by week projection

Frequently Asked Questions

What is BMR and TDEE?

BMR (Basal Metabolic Rate) is calories burned at complete rest — just keeping organs running. TDEE (Total Daily Energy Expenditure) multiplies BMR by your activity level to get actual daily calorie needs. TDEE is the number to use for diet planning.

Which BMR formula is most accurate?

Mifflin-St Jeor (1990) is consistently the most accurate for most people. Harris-Benedict (1919) tends to overestimate by 5%. Katch-McArdle is most accurate if you know your body fat percentage, as it accounts for lean mass.

How much calorie deficit is safe?

500 kcal/day deficit is safe and sustainable — it leads to ~0.5kg weight loss per week. 1000 kcal/day is the maximum recommended, yielding ~1kg/week. Going beyond this risks muscle loss, nutrient deficiencies, and metabolic adaptation.

How much protein should I eat per day?

For muscle maintenance: 0.8g per kg body weight (minimum). For muscle gain or fat loss: 1.6–2.2g per kg body weight. Athletes may need up to 2.5g/kg. Higher protein also increases satiety, helping with calorie control.

How It Works

Calculate Your Calories in 3 Steps

Enter Details

Input your age, gender, height, and weight.

Select Activity Level

Choose from sedentary to very active lifestyle.

Get Your Results

See your BMR and TDEE calorie targets instantly.