Enter your stats to calculate your BMR (Basal Metabolic Rate) and TDEE (Total Daily Energy Expenditure) — the number of calories you need to maintain your current weight. Uses the Mifflin-St Jeor equation, the most validated formula for most adults.
Enter your TDEE (or we'll calculate it), your goal weight, and preferred weekly loss rate. Get your daily calorie target, total weeks needed, and projected goal date.
Eating above your TDEE fuels muscle growth. A clean bulk (250–500 kcal/day surplus) maximises muscle gain while minimising fat. Enter your TDEE and surplus size to get your daily calorie target and projected weekly weight gain.
Enter your daily calorie target and choose a diet preset. Get exact grams of protein, carbohydrates, and fat — with a visual breakdown bar and per-meal targets.
Uses the MET (Metabolic Equivalent of Task) method: Calories = MET × weight (kg) × hours. Select an activity, enter your weight and duration.
How Many Calories Should I Eat? — BMR, TDEE & Calorie Deficit Explained
Understanding your calorie needs starts with two numbers: BMR and TDEE. Here's how they work, how to use them, and how to set realistic targets for weight loss or muscle gain.
BMR — Basal Metabolic Rate
Your BMR is the number of calories your body burns at complete rest — just to keep you alive (breathing, circulation, organ function, cell repair). It typically accounts for 60–75% of your total daily calorie burn. The Mifflin-St Jeor equation, the most validated formula for most adults:
Men: BMR = (10 × kg) + (6.25 × cm) − (5 × age) + 5
Women: BMR = (10 × kg) + (6.25 × cm) − (5 × age) − 161
TDEE — Total Daily Energy Expenditure
TDEE = BMR × Activity Factor. This is the number of calories you burn in a real day, including all movement. Activity multipliers: Sedentary (1.2), Lightly active (1.375), Moderately active (1.55), Very active (1.725), Extra active (1.9). Most people underestimate their activity level — if unsure, choose the level below what you think you are.
Calorie Deficit for Weight Loss
1 lb of body fat ≈ 3,500 kcal. A 500 kcal/day deficit = ~1 lb/week loss. A 250 kcal/day deficit = ~0.5 lb/week. The CDC and NHS both recommend a maximum safe loss of 1–2 lbs (0.45–0.9 kg) per week for most adults. Never eat below 1,200 kcal/day (women) or 1,500 kcal/day (men) without medical supervision — this risks muscle loss, nutrient deficiency, and metabolic adaptation.
Calorie Surplus for Muscle Gain
A clean bulk uses a 250–500 kcal/day surplus above TDEE. Natural muscle gain is slower than most people expect: 0.25–0.5 lb/week for men, 0.12–0.25 lb/week for women under optimal training and nutrition. A 300 kcal/day surplus is the evidence-backed sweet spot — enough to fuel growth without excessive fat gain.
How to Split Your Macros
Protein = 4 kcal/g · Carbohydrates = 4 kcal/g · Fat = 9 kcal/g. A general balanced split is 30% protein / 40% carbs / 30% fat. For fat loss, increase protein to 35%+ to preserve muscle. For endurance athletes, carbs can go to 55–60%. For keto, fat goes to 65–70% with carbs under 5–10%.