Free Calorie CalculatorTDEE, BMR & Macro Targets
Calculate your maintenance calories, fat-loss target, lean bulk calories, protein goal, and daily macro targets in seconds.
About you
Your lifestyle
Common uses
- Setting a daily calorie target for safe, sustainable weight loss
- Calculating maintenance calories to avoid unintended weight gain
- Planning a calorie surplus for muscle building or bulking
- Adjusting intake based on activity level changes or new exercise routines
- Understanding calorie needs during pregnancy or postpartum recovery
- Comparing calorie targets across different weight goals side by side
How your calories are calculated
Your daily calorie target is built from two numbers: BMR (Basal Metabolic Rate), which is the energy your body uses at complete rest, and an activity multiplier that estimates how much more you burn through movement.
BMR × activity multiplier = TDEE (Total Daily Energy Expenditure). Your TDEE is your maintenance calories, the amount that keeps your weight stable. To lose weight, you eat below it. To gain, you eat above it.
You can explore your BMR in more detail with our BMR Calculator, or see your full energy expenditure breakdown with the TDEE Calculator.
Which formulas are used, and why
Mifflin-St Jeor (default)
Developed in 1990 and widely regarded as the most accurate BMR formula for the general population. Recommended by the Academy of Nutrition and Dietetics.
♂ 10×kg + 6.25×cm − 5×age + 5
♀ 10×kg + 6.25×cm − 5×age − 161Katch-McArdle (body fat mode)
Uses lean body mass instead of total weight. More accurate for people who know their body fat percentage, especially athletes and lean individuals.
BMR = 370 + (21.6 × lean mass in kg)Assumptions & limitations: Both formulas estimate averages across populations. Individual metabolism can vary ±10–15% due to genetics, hormonal profile, muscle density, and adaptive thermogenesis. These results are a starting point, not a prescription.
How to choose the right calorie goal
Maintain weight
Eat at your TDEE. Best if you're happy with your current body composition and want to sustain it.
Mild deficit (−250 cal)
Lose ~0.5 lb / 0.25 kg per week. Sustainable, minimal muscle loss, easy to stick to long-term.
Standard deficit (−500 cal)
Lose ~1 lb / 0.5 kg per week. The most common recommendation. Balances speed with sustainability.
Lean bulk (+250 cal)
Gain muscle with minimal fat. Requires consistent resistance training for best results.
Safe weight-loss guidance
- • Women should generally not go below 1,200 cal/day and men below 1,500 cal/day without medical supervision.
- • Losing more than 2 lb (1 kg) per week increases the risk of muscle loss, nutrient deficiencies, and metabolic slowdown.
- • Prioritise protein intake (0.7–1 g per lb of body weight) during a deficit to preserve muscle mass. Use our Protein Intake Calculator for a personalised target.
- • Consider a hydration plan as thirst is often mistaken for hunger.
- • Consult a healthcare professional before starting any significant dietary change.
Protein and macro guidance
Calories tell you how much to eat and macros tell you what to eat. Getting the right balance of protein, carbohydrates, and fat is essential for body composition, energy, and long-term adherence.
Protein
The most important macro for body composition. Preserves muscle during a deficit and supports growth during a surplus. Aim for 0.7–1 g per lb of body weight.
Carbohydrates
Your body's preferred fuel source, especially for high-intensity exercise. Higher carbs support training performance; lower carbs can aid fat loss for some.
Fat
Essential for hormones, brain function, and nutrient absorption. Don't drop below 20% of total calories. Prioritise unsaturated sources.
For a detailed macro target based on your specific stats, use our Macro Calculator.
Common mistakes when setting calorie goals
Cutting calories too aggressively
Extreme deficits slow your metabolism, increase muscle loss, and lead to binge cycles. A moderate 500 cal deficit is more effective long-term.
Ignoring protein intake
Low protein during a deficit means you lose muscle alongside fat. Prioritise protein to preserve the tissue that drives your metabolism.
Not adjusting over time
As your weight changes, your calorie needs change. Recalculate every 4–6 weeks to avoid plateaus and frustration.
Overestimating activity level
Most people are less active than they think. If in doubt, choose one level lower. You can always adjust upward based on real results.
Treating estimates as exact numbers
All calorie formulas are estimates. Use your target as a starting point, then refine based on weekly weight trends and how you feel.
Forgetting about hydration
Dehydration impairs metabolism and mimics hunger. Drinking enough water is one of the simplest ways to support any calorie goal.
Calories burned from common activities
Estimates for a 155 lb (70 kg) person per 60 minutes. Actual burn varies by body weight, intensity, and fitness level. Use our Calories Burned Calculator for personalised estimates.
| Activity | Cal / hour |
|---|---|
| Walking (brisk, 3.5 mph) | 280–320 |
| Running (6 mph / 10 min/mile) | 590–650 |
| Cycling (moderate) | 400–480 |
| Swimming (laps, moderate) | 420–500 |
| Weight training | 220–310 |
| HIIT / circuit training | 500–700 |
| Yoga (vinyasa) | 250–350 |
| Desk work | 100–130 |
Example calorie targets
These are illustrative examples only. Use the calculator above for your personalised target.
| Profile | Maintenance | Target |
|---|---|---|
| Sedentary woman, 30, 140 lb, wants to lose weight | 1,750 | 1,250 |
| Active man, 28, 180 lb, wants to maintain | 2,650 | 2,650 |
| Moderately active man, 35, 200 lb, wants to lose | 2,500 | 2,000 |
| Active woman, 25, 130 lb, wants to lean bulk | 2,100 | 2,350 |
Evidence-based calculations
This calculator uses the Mifflin-St Jeor equation (1990), recommended by the American Dietetic Association as the most reliable BMR predictor for the general population. When body fat percentage is provided, the Katch-McArdle formula is used for improved accuracy. Activity multipliers are based on the Harris-Benedict activity factor scale. All processing runs in your browser. No data is stored or shared.
Methodology reviewed against peer-reviewed literature. Results are estimates and should not replace professional medical advice.
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