Calculate your daily calorie needs and personalised targets for any goal.
Uses the Mifflin-St Jeor equation — the most accurate BMR formula for most people. Everything runs locally in your browser.
Fill in your age, sex, height, and weight in either metric or imperial units. Switch unit systems any time.
Choose the option that best matches your typical week. The tool multiplies your BMR by your activity factor to get your TDEE.
Pick weight loss, maintenance, or muscle gain. The calculator shows your adjusted calorie target and estimated macro split instantly.
Download a summary of your results. No account needed — use the numbers in your preferred nutrition or fitness app.
Stop guessing your calorie needs — get a science-backed number in seconds.
Uses the Mifflin-St Jeor equation, the gold standard recommended by nutrition researchers for estimating BMR.
Instantly see calorie targets for weight loss, maintenance, and muscle gain — with sensible deficit and surplus options.
Estimated protein, carbohydrate, and fat targets help you structure your meals to hit your calorie goal effectively.
Works in both unit systems. Switch between kg/cm and lb/ft/in any time without losing your other inputs.
All calculations happen in your browser. Your personal stats are never sent to any server or stored anywhere.
No account, no subscription, no paywall. Use it as many times as you like, forever.