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Calorie Calculator

Estimate BMR, TDEE, macros, and personalised nutrition guidance for any goal.

Body profile

Provide foundational stats to estimate energy needs.

Weekly rate

Macronutrient emphasis

Quick profiles

Load sample data to explore scenarios.

Personalised plan overview

Moderately active · Moderate exercise 3–5 times per week

Current weight

68.0 kg

Goal weight

62.0 kg

Body fat

24.0%

Lean mass

51.7 kg

Resting BMR

1,419

kcal/day at complete rest.

Total energy

2,199

kcal/day with moderate activity.

Goal calories

1,649

0.50 kg/week deficit ≈ 550 kcal/day adjustment.

Macro score

100

Great balance — well within evidence-based ranges.

Plan summary

  • BMR (Mifflin-St Jeor): 1,419 kcal/day
  • Total daily energy expenditure (TDEE): 2,199 kcal/day
  • Goal calories (lose): 1,649 kcal/day
  • 0.50 kg/week deficit ≈ 550 kcal/day adjustment.
  • Macros → Protein 30% (124 g), Carbs 40% (165 g), Fat 30% (55 g)
  • Hydration target: 2.24 L/day

Macro breakdown

Protein

30%

124 g · 496 kcal

Carbohydrates

40%

165 g · 660 kcal

Fat

30%

55 g · 495 kcal

• Protein ranges of 25–35% help preserve lean mass and support satiety.

• Align carbohydrates with training days and fibre targets of 25–35 g/day.

• Keep fats above 20% to aid hormonal balance and micronutrient absorption.

Hydration target

2.24 L

2.24 L/day (≈ 9.3 cups). ≈30–35 ml per kg body weight from food and beverages.

• Spread intake evenly across the day for optimal absorption.

• Add electrolytes after heavy sweat sessions to maintain performance.

Meal timing suggestions

  • Meal 1

    412 kcal · 31 g P · 41 g C · 14 g F

    Prime your day

  • Meal 2

    412 kcal · 31 g P · 41 g C · 14 g F

    Balanced plate

  • Meal 3

    412 kcal · 31 g P · 41 g C · 14 g F

    Balanced plate

  • Meal 4

    412 kcal · 31 g P · 41 g C · 14 g F

    Balanced plate

  • Smart refuel snack

    247 kcal · 19 g P · 25 g C · 8 g F

    Balanced plate

Actionable insights

Prioritise protein & fibre

Aim for ≥25 g protein and colourful produce each meal to support satiety while in a deficit.

Consistency wins

Your macro ratios are in a strong range — focus on adherence and quality food sources.

Hydration habit

Carry a 1120 ml bottle and finish it 4 times per day.

Protect lean tissue

Pair this plan with 2–4 resistance sessions weekly and 7–9 hours sleep to maintain lean mass.

Saved plans

History is stored locally for quick comparison.

Save a plan to start building your personal nutrition history.

How to use the Calorie Calculator

This tool estimates daily energy expenditure, tailors calorie targets for fat loss, maintenance, or muscle gain, and automatically distributes macronutrients, hydration, and meal timing suggestions based on evidence-backed ranges. All calculations happen in your browser — nothing is stored remotely.

1. Enter body profile

  • Units: Toggle between metric and imperial. Values convert automatically when switching back and forth.
  • Age & sex: Required for BMR equations. If selecting “Other”, the calculator averages male/female offsets.
  • Goal weight: Optional but helpful to visualise progress. The plan still works without it.
  • Advanced inputs: Add body fat % (for Katch‑McArdle), hydration profile, extra fluid needs, and preferred meals/snacks.

2. Choose your goal

  • Goal type: Pick fat loss, maintenance, or muscle gain. This changes macro suggestions and the sign of calorie adjustments.
  • Weekly rate: Select a recommended pace or enable “Custom” to specify your own kg per week. The calculator converts this to a daily calorie surplus/deficit (≈7700 kcal per kg).

3. Set macronutrient emphasis

  • Presets: Balanced, High-protein, Lower-carb, and Mediterranean profiles align with common nutrition strategies.
  • Custom split: Enter protein/carbs/fat percentages. The tool normalises values to 100% automatically.
  • Macro score: A quick indicator (0–100) showing how close your ratios are to broadly recommended zones.

4. Review personalised outputs

  • Metabolic overview: Displays BMR, TDEE, goal calories, macro score, and key body composition metrics.
  • Meal timing: Suggests macro-friendly per-meal targets plus an optional snack if enabled.
  • Hydration: Combines lifestyle profile with extra fluid needs to generate litres per day and practical reminders.
  • Actionable insights: Dynamic tips that adapt to your goal, macro balance, hydration, and lean mass.

5. Save, export, repeat

  • Save plan: Stores the current snapshot locally (up to 40 entries) for quick comparisons.
  • Copy summary: One-click clipboard export — helpful for nutrition journals or coaching check-ins.
  • Download: Grab a JSON export for re-importing later, or a TXT summary for simple sharing.
  • History table: Export all saved plans to CSV or clear the log completely. Data never leaves your browser.

Calculation notes

  • BMR formulas: Uses Mifflin-St Jeor by default, Harris-Benedict on request, and falls back to Mifflin if Katch-McArdle is selected without a valid body fat percentage.
  • Safety guardrails: Calorie targets are clamped to reasonable minimums (≈1200 kcal) and maximums to avoid extreme prescriptions.
  • Hydration multipliers: Derived from EFSA/WHO guidance — adjust manually if you receive medical advice or live in extreme climates.
  • Disclaimer: This calculator supports general planning. Consult a qualified healthcare professional for personalised medical guidance.

Tips for best results

  • Track body weight using a 7-day rolling average to monitor progress without daily noise.
  • Pair calorie adjustments with consistent resistance training, adequate sleep, and recovery.
  • Review your plan every 2–4 weeks; adjust macros or calories gradually based on real-world feedback.

Evidence & references