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Calculate your exact TDEE, calorie deficit, and daily macros for weight loss, maintenance, or muscle gain. Free, private, instant.
Fill in your personal profile to calculate your energy expenditure and custom macro breakdown.
Counting calories without knowing your target is like driving without a destination.
Every body burns a different amount of energy every day. Without knowing your specific number — your Total Daily Energy Expenditure (TDEE) — any calorie goal you follow is a guess. This free Calorie Calculator uses clinical-grade metabolic formulas to calculate your precise daily calorie needs, then builds a complete nutrition roadmap.
Uses Mifflin-St Jeor by default and upgrades to Katch-McArdle for body fat inputs.
Translates TDEE into targets for Weight Loss, Maintenance, or Gain.
Calculates exact daily Protein, Fat, and Carbohydrate targets in grams.
Five activity multipliers from Sedentary to Very Active for actual lifestyle mapping.
Saves your metrics locally so you can track changes without an account.
Your data never leaves your device. Calculations run entirely client-side.
The Mifflin-St Jeor equation calculates your Basal Metabolic Rate (BMR) — the number of calories your body burns at complete rest. Your BMR is then multiplied by an activity factor to produce your TDEE.
When you supply your body fat percentage, the calculator upgrades automatically to the Katch-McArdle formula, which calculates BMR from lean body mass rather than total body weight.
| Goal | Deficit | Weekly Loss |
|---|---|---|
| Mild Loss | −250 cal | ~0.5 lbs |
| Moderate Loss | −500 cal | ~1 lb |
| Aggressive Loss | −750 cal | ~1.5 lbs |
The most accurate free calorie calculator is one that uses the Mifflin-St Jeor equation for general users and upgrades to the Katch-McArdle formula for users who know their body fat percentage.
The answer is your TDEE minus a calorie deficit. Most people lose weight sustainably at a 500-calorie daily deficit from TDEE — producing approximately 1 lb of fat loss per week.
For most adults, a −400 to −600 calorie daily deficit is the practical sweet spot. This range produces 0.75–1.25 lbs of fat loss per week while preserving lean muscle mass.
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest. TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor to account for exercise and movement.
No — but this tool is both. It tells you total calories AND breaks that total into specific daily targets for protein, fat, and carbohydrates in grams.