calorie calculator2026-07-16T21:19:59+01:00

CALORIE CALCULATOR

Calculate your

daily calorie needs.

To achieve your goals.

Calculate your daily calorie needs based on your body stats, activity level and goals.

ACCURATE

SCIENCE-BACKED CALCULATIONS

PERSONALISED

FOR YOUR BODY & GOALS

ACTIONABLE

RESULTS YOU CAN USE TODAY

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1. Your Details

years
cm
kg

⌂ Your data is secure and never stored.

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2. Your Results

Your Maintenance Calories 2,350 kcal/day

This is the number of calories your body needs to maintain your current weight.

Fat Loss 2,050 kcal/day ~300 kcal/day deficit
Muscle Gain 2,750 kcal/day ~400 kcal/day surplus

Macronutrient Breakdown

TLC
Protein 176g 30%
Carbs 235g 40%
Fat 78g 30%

Macros are recommendations and can be adjusted based on your preferences and goals.

HOW IS THIS CALCULATED?

We use the Mifflin-St Jeor Equation to estimate your Basal Metabolic Rate (BMR), then adjust for your activity level to estimate Total Daily Energy Expenditure (TDEE).

From there, we apply calorie adjustments based on your goal to give you personalized calorie targets.

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HOW TO USE YOUR RESULTS?

CHOOSE YOUR TARGET

Use the calorie target that aligns with your goal.

TRACK & ADJUST

Monitor your progress for 2-3 weeks and adjust calories if needed.

BE CONSISTENT

Consistent nutrition and training is the key to long-term results.

FREQUENTLY ASKED QUESTIONS

Why is my activity level important?2026-07-06T21:36:07+01:00

Activity level helps estimate how many calories you burn above resting needs. Choosing too high or too low can shift your target significantly.

How accurate is this calorie calculator?2026-07-06T21:34:54+01:00

This calculator gives an evidence-based estimate, but your true maintenance can vary depending on steps, training, tracking accuracy, digestion, sleep and stress.

What if my weight loss stalls?2026-07-06T21:37:54+01:00

If your weight has not changed for 2–3 weeks, review tracking accuracy, steps and training consistency before adjusting calories.

How often should I recalculate?2026-07-06T21:37:06+01:00

Recalculate after a meaningful bodyweight change, activity change, or after 3–4 weeks of progress tracking.

Want a fully personalised plan?

Get a tailored nutrition and training plan designed around your body, goals and lifestyle.

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