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Calculate your daily calorie needs with our advanced calculator. Get BMR, TDEE, weight management goals & personalized nutrition recommendations.
ages 15 - 80
cm
kg
1 (4 oz.) - Fruit
1 (6 oz.) - Fruit
1 (4 oz.) - Fruit
1 cup - Vegetable
1 cup - Vegetable
2 oz. - Protein
1 large - Protein
1 cup cooked - Grain
1 slice - Grain
1 cup - Dairy
Professional Calorie Analysis
This calculator provides accurate calorie calculations using three different equations: Mifflin-St Jeor (most accurate), Harris-Benedict (classic), and Katch-McArdle (for lean individuals with known body fat percentage).
BMR: Basal Metabolic Rate - calories burned at rest for basic body functions.
TDEE: Total Daily Energy Expenditure - total calories needed including activity.
Weight Management: Calorie targets for safe weight loss or gain goals.
Zigzag Cycling: Alternating high and low calorie days to prevent metabolic adaptation.
Enter your information: Age, gender, height, weight, and unit system.
Select calculation method: Mifflin-St Jeor (recommended), Harris-Benedict, or Katch-McArdle.
Choose activity level: From sedentary to extremely active to determine TDEE.
Get comprehensive results: View BMR, TDEE, and calorie targets for weight loss or gain.
Plan your nutrition: Use the insights to structure your meal plan and macros.
Weight Loss: Determine the calorie deficit needed to lose weight safely.
Muscle Gain: Calculate the surplus required for hypertrophy.
Maintenance: Find the exact calories to stay at your current weight.
Athletic Performance: Optimize fueling for training and competition.
Meal Planning: Structure daily intake around your energy needs.
Metabolic Health: Understand your body's energy requirements.
Zigzag calorie cycling involves rotating between higher and lower calorie days. This technique helps prevent metabolic adaptation (plateaus) and provides psychological flexibility.
BMR (Basal Metabolic Rate) is the calories you burn at complete rest (coma state). TDEE (Total Daily Energy Expenditure) is BMR plus calories burned from activity and digestion. TDEE is the number you should base your diet on.
Don't eat back all your exercise calories. Fitness trackers often overestimate burns. A safe bet is to eat back only 50% of tracked exercise calories if you are trying to lose weight.