Calorie & macro calculator.
Get a personalised estimate of your daily calorie target and protein, carb and fat split based on your body, activity level and goal.
Refer below images to understand your body fat percentage.
calories per day to lose fat sustainably
Calculated with the Mifflin-St Jeor or Katch-McArdle formula from your age, height and weight. This is a general estimate, not medical advice — check with a doctor or registered dietitian before making major changes to your diet.
Want a plan built around these numbers, not just the numbers themselves?
Get your personalised planYour path to clarity
A simple process that gives you powerful insights in under a minute.
Enter your details
Share a few basic details about yourself and your lifestyle.
We do the math
Our calculator uses proven formulas to analyse your data.
Get your results
Receive your daily calorie target and macro recommendations.
Understanding your numbers
BMR — Basal Metabolic Rate
The calories your body burns at complete rest just to keep you alive breathing, circulation, cell repair. It’s your baseline before any activity is added.
TDEE — Total Daily Energy Expenditure
Your BMR plus everything else you do in a day walking, training, even fidgeting. This is your true “maintenance” calorie number.
Your target
TDEE adjusted for your goal a deficit to lose fat, a surplus to build, or TDEE itself to maintain. This is the number to actually aim for.
Macros
Protein is set first (it drives fat loss and muscle retention), fat gets a sensible baseline, and the rest fills in as carbs for energy and training performance.
This calculator is perfect for
Fat Loss
Create the right calorie deficit for steady fat loss.
Muscle Gain
Fuel your workouts and build lean muscle effectively.
Weight Maintenance
Find balance and maintain your ideal weight.
Better Habits
Build awareness and make smarter food choices.
Calculator FAQ
It’s a well-established estimate based on population averages, typically within 10-15% of your true number. Real-world tracking over a few weeks will always be more accurate than any formula alone.
Muscle burns more calories than fat at rest. Knowing your body fat % lets the calculator estimate your lean mass directly, which is more precise than the standard age/height/weight formula.
Give it 2-3 consistent weeks first weight fluctuates daily from water and food volume. If there’s genuinely no movement after that, your true maintenance is likely a bit higher than estimated, and the target should be adjusted down slightly.
No — this gives you the numbers to hit, not what to eat to hit them. Coaching builds a real, sustainable plan around these targets, adjusted for your food preferences and lifestyle.
Need a Personalised Plan?
This calculator is a great starting point, but real transformation comes with a plan made just for you.
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