Free Tool
Calorie Calculator
Calculate your daily calorie needs and optimal macronutrient breakdown based on your personal stats and goals.
👤 Personal Information
yrs
cm
kg
🏃 Activity Level
🎯 Your Goal
Lose Weight
−500 kcal/day
Mild Loss
−250 kcal/day
Maintain
± 0 kcal/day
Mild Gain
+250 kcal/day
Gain Muscle
+500 kcal/day
Bulk
+750 kcal/day
Your Daily Calorie Target
—
calories per day
Maintain Weight
Lose Weight
—
−500 kcal/day
Maintenance
—
TDEE
Gain Muscle
—
+500 kcal/day
Basal Metabolic Rate (BMR)Your calories at complete rest
— kcal
🥗 Macronutrient Breakdown
Protein
—g
— kcal
—%
Carbs
—g
— kcal
—%
Fat
—g
— kcal
—%
Disclaimer: These calculations are estimates based on the Mifflin–St Jeor equation and are intended for informational purposes only. Actual needs vary based on body composition, metabolism, and health conditions. Please consult a healthcare professional or registered dietitian for personalised advice.