Calculate your BMR, TDEE, and daily calorie needs based on your goals. Get personalized macronutrient breakdown and water intake recommendations for weight loss, maintenance, or muscle gain with scientifically-backed formulas.
Calculate BMR, TDEE, and goal-based calories with macro breakdown
Follow these simple steps to determine your daily caloric needs for any goal
Input your gender, age, height, and current weight for accurate BMR calculation using the Mifflin-St Jeor equation.
Choose your activity level and whether you want to lose weight, maintain, or gain weight for personalized calorie targets.
Receive your BMR, TDEE, goal calories, and complete macronutrient breakdown with water intake recommendations.
Professional-grade features for accurate nutritional planning and goal achievement
Uses the Mifflin-St Jeor equation, the most accurate BMR formula recommended by nutritionists and fitness professionals.
Get BMR, TDEE, goal calories, and detailed macronutrient distribution for comprehensive nutritional planning.
Customized calorie targets for weight loss, maintenance, or muscle gain with safe, evidence-based recommendations.
Accounts for metabolic differences between men and women for more accurate calorie calculations.
Copy your complete nutritional plan to clipboard for use with meal planning apps and fitness trackers.
Fully responsive design works perfectly on all devices for nutrition planning anywhere, anytime.
Understanding different calorie targets for various fitness goals
| Goal | Calorie Adjustment | Expected Rate | Best For |
|---|---|---|---|
| Aggressive Loss | -1000 calories | 2 lbs/week | Short-term goals |
| Steady Loss | -500 calories | 1 lb/week | Sustainable loss |
| Maintenance | 0 calories | Stable weight | Weight maintenance |
| Muscle Gain | +500 calories | 1 lb/week | Muscle building |
Get answers to common questions about calorie calculation and nutrition planning
BMR (Basal Metabolic Rate) is the number of calories your body burns at rest. We use the Mifflin-St Jeor equation, which is considered the most accurate for most people.
BMR is your resting metabolic rate, while TDEE (Total Daily Energy Expenditure) includes calories burned through activity and exercise.
These calculations provide a good starting point, typically accurate within 10-15%. Individual metabolism can vary, so monitor your progress and adjust as needed.
Use this as a baseline and adjust based on your results. Track your progress for 2-3 weeks and modify portions if you're not seeing expected changes.
The suggested ratios are balanced for general health. You may need to adjust based on your specific goals, activity type, and personal preferences.
Explore more tools for health, fitness, and nutrition calculations