Calorie needs calculator
Knowing how many calories your body burns each day is the starting point of any physical transformation: you cannot lose fat or build muscle cleanly without this reference. This tool estimates your total energy expenditure, then derives the targets suited to your goal.
Fill in your age, height and weight to estimate your needs.
How the estimate is calculated
The tool uses the Mifflin-St Jeor equation, one of the most reliable for estimating basal metabolic rate — the energy your body burns at complete rest. It then multiplies this by an activity factor reflecting your lifestyle and training volume.
The result is your total daily energy expenditure (TDEE): the calorie count that keeps your weight stable. From there, a deficit loses fat, a surplus builds muscle.
Using your targets wisely
The proposed values are estimates: your real metabolism can vary. Treat them as a starting point, then adjust. If your weight does not move as expected after two weeks, raise or lower your calories by 100 to 200.
Aim for a moderate pace: about 0.5% of your body weight lost per week when cutting, a little less gained when bulking. Too aggressive, and you sacrifice muscle on a cut or accumulate fat on a bulk.
Splitting your calories into macros
Knowing your calorie total is only the first step: how you split it into protein, carbs and fat drives the quality of the result. At equal calories, enough protein makes the difference between losing fat and losing muscle.
Once you have your target calories here, run them through the macro calculator to turn them into grams of each nutrient. Both tools start from the same equation (Mifflin-St Jeor), so the numbers stay consistent.
Frequently asked questions
Why does my estimate differ from other calculators?expand_more
Formulas and especially activity factors vary between tools. The activity factor is the main source of difference: be honest about your real level, since overestimating activity is the most common mistake.
Should I recalculate after losing weight?expand_more
Yes. Your needs decrease as your weight drops. Recalculate every 4 to 5 kilos lost to keep accurate targets and avoid stalling.
What is basal metabolic rate?expand_more
It is the energy your body spends at complete rest for its vital functions — breathing, circulation, brain. It makes up the largest share of your daily expenditure, before any physical activity.
Is exercise already counted in the activity factor?expand_more
Yes: the activity factor covers both your lifestyle and your training volume. So there is no need to add the calories burned in sessions separately, or you would count them twice.
Why have I stopped losing while in a deficit?expand_more
Often because your needs dropped with your weight, or portions drifted without notice. Recompute your targets, tighten tracking for a week or two, then adjust by 100 to 200 kcal if needed.
Track your progress, not just your calculations
Log your workouts, loads and weight, and watch your curve climb — for free.