Calorie Calculator: Daily Needs & Macros

It first estimates your basal metabolic rate (BMR) with the Mifflin–St Jeor equation, then applies the activity multiplier you select to estimate total daily energy expenditure (TDEE). Your maintenance and goal targets are based on that TDEE estimate.

BMR is an estimate of the energy your body uses at rest for essential functions. TDEE adds everyday movement, exercise and work activity, so it is the more useful starting point when planning daily calorie intake.

Choose the level that best reflects your usual week, including your job and regular exercise. If you are unsure, begin with a lower realistic level, track your weight trend for a few weeks, and adjust based on the result.

It is a useful starting estimate, not a precise prescription. Actual needs can vary with daily movement, training, body composition, sleep, illness and other factors. Use consistent food and weight tracking to refine the target over time.

The calculator shows moderate and larger calorie-deficit options from your estimated maintenance level. A gradual approach is often easier to sustain; avoid aggressive restriction and seek personalised advice if you are pregnant, under 18, have an eating disorder history, or manage a medical condition.

Start with the gradual-surplus target and monitor your weekly trend. If your weight is not changing after a few consistent weeks, make a small adjustment. Resistance training and sufficient protein can help support lean mass goals.

No. The protein, carbohydrate and fat figures are an example split of your estimated daily calories. Preferences, training and health needs differ, so use them as a planning guide and prioritise a balanced, sustainable eating pattern.

Recalculate when your body weight, usual activity or training changes materially. Otherwise, review your average weight trend and adherence after two to four consistent weeks before deciding whether a small adjustment is needed.

Short-term changes are normal and can reflect water retention, carbohydrate intake, digestion, menstrual-cycle changes and training. Look at a rolling weekly average rather than a single weigh-in when judging progress.

This tool is intended for adults using it for general planning. It does not replace advice from a doctor or registered dietitian, particularly for pregnancy or breastfeeding, people under 18, medical conditions, or a history of disordered eating.