Calculate your BMR, TDEE, maintenance calories, and calorie needs for weight loss or gain
Little or no exercise
Light exercise 1-3 days/week
Moderate exercise 3-5 days/week
Hard exercise 6-7 days/week
Very hard exercise & physical job
Personalized calorie and macronutrient recommendations based on your inputs
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including all activities. It's calculated by combining your BMR (Basal Metabolic Rate) with your activity level.
Understanding your TDEE is crucial for:
Our TDEE calculator uses the Mifflin-St Jeor equation, considered the most accurate by medical professionals.
Our free calorie calculator stands out with these advanced features:
Uses clinically validated equations for BMR calculation and TDEE estimation.
Provides maintenance calorie calculation along with weight loss/gain targets.
Creates personalized macro calculator plans for various dietary approaches.
Includes evidence-based recommendations aligned with NHS guidelines.
Follow these simple steps to calculate your calorie needs:
For accurate results, use our calorie estimator regularly as your weight and activity levels change.
Understanding your calorie requirements offers numerous advantages:
Precisely control weight loss or gain with our calorie deficit calculator.
Fuel workouts and recovery with accurate calorie targets.
Support healthy blood pressure, cholesterol, and blood sugar levels.
Create meal plans tailored to your unique metabolic needs.
Our maintenance calorie calculator helps you determine maintenance calories for sustainable weight management.
Accurate calorie awareness is essential for:
Our metabolic rate calculator helps you understand your unique calorie requirements.
Find answers to common questions about calorie calculation:
Our calculator uses the Mifflin-St Jeor equation, which is considered the most accurate by medical professionals. However, individual variations in metabolism mean results should be used as a starting point.
BMR (Basal Metabolic Rate) is the calories your body burns at rest. TDEE (Total Daily Energy Expenditure) is your BMR plus calories burned through daily activities and exercise.
Recalculate every 4-6 weeks, or whenever your weight changes by 5kg, your activity level changes significantly, or your goals change.
While we don't endorse specific apps, popular options include MyFitnessPal, Lose It!, and Cronometer. Look for a free calorie counter app with barcode scanning and a comprehensive food database.
For most people, a 500-750 calorie deficit is recommended. Consult a healthcare provider before creating larger deficits, especially if you have underlying health conditions.
Absolutely! Our macro calculator bodybuilding mode provides higher protein ratios ideal for muscle building and recovery.
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