Calorie Calculator – BMR, TDEE, Macros & Goal-Based Weight Projection

Looking to find out how many calories you need to maintain, lose, or gain weight? Our free Calorie Calculator is your all-in-one solution. Using the Mifflin–St Jeor equation, this tool calculates your BMR (Basal Metabolic Rate) and TDEE (Total Daily Energy Expenditure). It also gives you a macro breakdown (protein, carbs, fat) and a 12-week weight projection chart based on your fitness goal.

Whether you want to lose fat, build muscle, or simply maintain a healthy weight, this calculator provides accurate, science-backed results in seconds.

Why Use This Calorie Calculator?

• Supports both metric and imperial units (kg/cm or lb/ft/in)

• Calculates BMR and TDEE using proven formulas

• Choose your fitness goal: maintain, lose, or gain weight

• Set weekly target for precise calorie adjustments

• Get personalized macros (protein, carbs, fat)

• See protein range recommendations (1.6–2.2 g/kg bodyweight)

• 12-week chart projects expected weight changes

• Free, fast, and mobile-friendly

Unlike basic calculators, this tool goes beyond numbers and gives you actionable daily nutrition targets.

How It Works – The Science Behind the Calculator

Step 1: Calculate BMR

Your Basal Metabolic Rate (BMR) is the number of calories your body needs at rest to maintain vital functions. We use the Mifflin–St Jeor equation:

• Men: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age) + 5

• Women: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age) – 161

Step 2: Adjust for Activity → TDEE

Your Total Daily Energy Expenditure (TDEE) = BMR × Activity Level

Activity levels:

• Sedentary = 1.2

• Light (1–3 workouts/week) = 1.375

• Moderate (3–5 workouts/week) = 1.55

• Active (6–7 workouts/week) = 1.725

• Very Active (twice-daily training/physical job) = 1.9

Step 3: Apply Goal & Weekly Target

• Maintain: Eat ~TDEE

• Lose: Create a calorie deficit

• Gain: Create a calorie surplus

Rule of thumb: 7700 kcal ≈ 1 kg of fat.
So, if you want to lose 0.5 kg per week, you need a deficit of ~550 kcal/day.

Step 4: Break Down Macros

Your calories are split into protein, carbs, and fats:

• Protein: 4 kcal per gram

• Carbs: 4 kcal per gram

• Fat: 9 kcal per gram

You can choose presets:

• Balanced 30/40/30

• High-Protein 40/30/30

• Keto ~25/5/70

• Or create a custom split

Example Calculation

Case:

• Male, 28 years, 175 cm, 70 kg

• Activity: Moderate (3–5 workouts/week)

• Goal: Lose 0.5 kg/week

Result:

• BMR: ~1,660 kcal/day

• TDEE: ~2,570 kcal/day

• Goal Calories (cut): ~2,020 kcal/day

• Macros (30/40/30):

  • Protein: 151 g

  • Carbs: 202 g

  • Fat: 67 g

• Protein Recommendation: 112–154 g/day

The chart will show a 12-week projection with a gradual ~6 kg fat loss.

🍽️ How to Use Your Calorie & Macro Results

Once you get your daily calories and macros:

1. Aim to hit your protein target first

2. Spread protein across meals (breakfast, lunch, dinner)

3. Choose carbs around workouts for better performance

4. Track progress weekly and adjust calories by 100–200 if needed

This makes the calculator results actionable for real life.

Why Macros Matter

Counting only calories is not enough. Macros ensure you get the right nutrition:

• Protein → essential for muscle repair & appetite control

• Carbs → fuel workouts & brain function

• Fats → hormone balance & joint health

By hitting your macro targets, you can lose fat while preserving muscle or bulk without excess fat gain.

Who Should Use This Calculator?

• Fitness beginners starting a diet or workout program

• Athletes looking for precise macro targets

• People on keto, high-protein, or balanced diets

• Anyone preparing for fat loss or bulking cycles

• Health-conscious individuals who want to maintain weight

✅ What is a Safe Calorie Deficit or Surplus?

For most adults:

• A 250–500 calorie deficit/day supports steady fat loss

• A 200–400 calorie surplus/day supports lean muscle gain

Extreme deficits can reduce energy and muscle mass. This calculator gives you a safe starting target, and you can adjust based on progress.

⚠️ Common Calorie Calculator Mistakes

• Choosing the wrong activity level

• Forgetting drinks/snacks while tracking calories

• Eating too little protein during fat loss

• Not adjusting calories after weight changes

• Expecting the 12-week chart to be exact (it’s an estimate)

✅ Why: targets calorie calculator not accurate / why calories wrong searches.

Frequently Asked Questions (FAQ)

1. Is calorie counting necessary for weight loss?
Not strictly, but knowing your calorie needs helps you make informed food choices and reach your goal faster.

2. How accurate is this calorie calculator?
It uses validated formulas, but real-world factors (hormones, metabolism, sleep) can affect results. Use it as a guide, not an absolute.

3. How many calories should I eat to lose 1 kg per week?
You need a deficit of ~7,700 kcal per week (~1,100 kcal/day). This is aggressive and may not be sustainable—0.5 kg/week is healthier.

4. Can I build muscle while losing fat?
Yes, if you maintain a high protein intake and train with resistance, you can recomposition your body.

5. What if my weight loss stalls?
Adjust your calories slightly, increase activity, or re-evaluate your weekly target.

6. Should I recalculate calories after losing weight?
Yes. As body weight changes, your BMR and TDEE change. Recalculate every 2–4 weeks for best accuracy.

7. What is the best protein intake for fat loss or muscle gain?
A common range is 1.6–2.2 g per kg of body weight, especially if you do strength training.

8. Can I use this calculator for keto or low-carb diets?
Yes. You can choose a keto macro preset or customize the macro split manually.

Start Your Transformation Today

Use our Calorie Calculator Pro to take control of your nutrition. Enter your details, set your weekly target, and get a personalized calorie and macro plan with a visual 12-week projection chart.

Disclaimer: This calculator provides estimates for educational purposes only and does not replace medical or nutritional advice. Results vary by genetics, lifestyle, and health conditions.