Daily Calorie Calculator
Instantly find how many calories your body burns, how many you should eat to lose fat or build muscle, and your protein/carb/fat split — using the science-backed Mifflin-St Jeor equation.
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How to actually use these numbers
This number is a starting estimate, not a rule. Run it for two weeks, weigh yourself 3 mornings a week and take the average. If the scale is flat while cutting, drop 150-200 kcal. If you're losing more than 1kg a week, add some back to protect muscle.
Protein is the most important macro while dieting — it protects lean mass and blunts hunger. Carbs fuel your training, and fat should never drop below ~20% of calories for hormonal health.
FAQ
How do I calculate my daily calories?▼
Calculate BMR with the Mifflin-St Jeor equation, multiply by your activity factor to get TDEE, then subtract 500 kcal for fat loss or add 300 kcal for muscle gain.
How many calories to lose 1kg per week?▼
1kg of fat is roughly 7,700 kcal, so a daily deficit of 500-1,000 kcal yields 0.5-1kg of safe, sustainable weekly loss.
How accurate is this calculator?▼
Mifflin-St Jeor is among the most accurate formulas, but it's still an estimate. Track your weight for two weeks and adjust based on real results.
Do macros matter too?▼
Yes. Calories decide your weight; macros decide your shape. 2g of protein per kg of bodyweight protects muscle while you diet.