Find your exact daily calorie target based on your age, height, weight and activity level. Includes TDEE, BMR, and a full protein/carbs/fat macro split. Powered by the Mifflin-St Jeor formula.
Your Details
Enter your details to get your calorie target
Fill in the form and tap Calculate My Calories to get your personalised daily calorie needs.
| Goal | Weekly Change | Daily Calories |
|---|---|---|
| Lose weight fast | −1 kg/week | |
| Lose weight | −0.5 kg/week | |
| Maintain weight | ||
| Gain weight | +0.5 kg/week | |
| Gain weight fast | +1 kg/week |
This calculator uses the Mifflin-St Jeor equation: the formula recommended by the Academy of Nutrition and Dietetics as the most accurate predictor of Basal Metabolic Rate for the general population.
A calorie deficit of 500 kcal/day produces approximately 0.5 kg of weight loss per week. A surplus of 500 kcal/day produces approximately 0.5 kg of gain per week.
BMR (Basal Metabolic Rate) is the number of calories your body needs at complete rest to maintain basic functions: breathing, circulation, cell repair. It represents the minimum energy expenditure just to stay alive.
TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor. It represents the total calories you burn in a real day including movement, exercise, and digestion. This is the number to target for maintaining your current weight.
| Activity Level | Factor | Example |
|---|---|---|
| Sedentary | × 1.2 | Desk job, no planned exercise |
| Lightly Active | × 1.375 | Walking, light gym 1–3 days/week |
| Moderately Active | × 1.55 | Gym 3–5 days/week, active job |
| Very Active | × 1.725 | Daily hard training, sports |
| Extra Active | × 1.9 | Manual labour + twice-daily training |