Calorie Calculator

Understanding how many calories your body needs each day is the foundation of any nutrition plan. Our calorie calculator uses the Mifflin-St Jeor equation — considered the most accurate BMR formula for most adults — to estimate your resting energy needs, then adjusts for your activity level to give you a practical daily target.

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Tools for Tracking Nutrition

From digital food scales to meal prep containers, these tools make calorie tracking more convenient and accurate.

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Frequently Asked Questions

What is TDEE?
TDEE stands for Total Daily Energy Expenditure. It is the total number of calories your body burns in a day, including your basal metabolic rate, physical activity, and the thermic effect of food.
What is the Mifflin-St Jeor equation?
The Mifflin-St Jeor equation is a formula used to estimate Basal Metabolic Rate. For men: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age - 5. For women: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age - 161.
How accurate are calorie calculators?
Calorie calculators provide estimates within about 10% accuracy for most people. Individual factors like genetics, muscle mass, hormones, and metabolic adaptation can cause your actual needs to differ from the estimate.
What calorie deficit is safe for weight loss?
A deficit of 500 calories per day (roughly 0.5 kg or 1 lb per week) is generally considered safe and sustainable. Extreme deficits below 1,200 calories (women) or 1,500 calories (men) are not recommended without medical supervision.
Should I eat back exercise calories?
It depends on your goals. If you are already in a moderate calorie deficit, eating back some exercise calories can prevent excessive restriction. If your TDEE already accounts for your activity level, additional adjustments may not be needed.

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Macro Calculator

Calculate your daily macronutrient targets (protein, carbs, fat) based on your TDEE and fitness goals. Supports weight loss, maintenance, and muscle gain presets.

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Protein Calculator

Calculate how much protein you need per day based on your weight, activity level, and fitness goals. Get gram-level targets for muscle building, weight loss, or maintenance.

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Calculate your daily macronutrient targets (protein, carbs, fat) based on your TDEE and fitness goals. Supports weight loss, maintenance, and muscle gain presets.

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Walking Calorie Calculator

Calculate how many calories you burn walking based on distance, duration, speed, weight, and terrain. Covers flat walking, incline, and hiking.

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Water Intake Calculator

Calculate how much water you should drink daily based on your weight, activity level, and climate. Get a personalised hydration target in litres and glasses.

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Track your intermittent fasting windows with a visual countdown timer. Supports 16:8, 18:6, 20:4, and custom fasting schedules.

Related Articles

Daily Calorie Calculator: Find Your TDEE

Exercise Calorie Burn Calculator: Calories by Activity

Hydration Calculator: How Much Water Do You Need Daily?

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