Calculate your daily calorie needs and macros based on your goals. Free TDEE calculator using the Mifflin-St Jeor equation.
Based on a 30/40/30 protein/carb/fat split. Adjust based on your specific needs and consult a registered dietitian for personalized advice.
The Calorie Calculator is a free online tool that estimates your daily calorie needs based on your age, sex, height, weight, and activity level. Using the scientifically validated Mifflin-St Jeor equation — the most accurate formula for estimating Basal Metabolic Rate (BMR) — this calculator tells you exactly how many calories you need to maintain, lose, or gain weight. Whether your goal is fat loss, muscle building, or simply maintaining a healthy weight, knowing your calorie target is the essential first step.
Enter your age, sex, height, and current weight using either metric or imperial units.
Select your activity level from the dropdown — be honest about your typical weekly exercise frequency.
Choose your goal: maintain weight, lose weight (deficit), or gain weight (surplus).
The calculator displays your BMR (calories burned at rest) and TDEE (total daily energy expenditure).
Use the macro breakdown section to see the recommended protein, carbohydrate, and fat targets for your goal.
Track your daily intake against this target using the Pipstario Fitness Planner for consistent results.
Your Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest to maintain basic physiological functions: breathing, circulation, cell production, and temperature regulation. BMR accounts for 60–75% of total daily energy expenditure for most people.
Total Daily Energy Expenditure (TDEE) is your BMR multiplied by an activity factor that accounts for movement throughout the day. The activity multipliers range from 1.2 (sedentary, desk job with no exercise) to 1.9 (very active, physical job plus daily training). Most people overestimate their activity level — if you work a desk job and exercise 3 times per week, you are 'lightly active' (1.375), not 'moderately active'.
The Mifflin-St Jeor equation used by this calculator is the most accurate BMR formula for the general population, validated in multiple clinical studies. It is more accurate than the older Harris-Benedict equation, particularly for overweight individuals.
For fat loss, a deficit of 500 calories per day below TDEE produces approximately 0.5 kg (1 lb) of fat loss per week. This is the rate recommended by most health organisations as sustainable and muscle-preserving. Larger deficits (750–1,000 calories) accelerate loss but increase muscle loss and metabolic adaptation.
For muscle building, a surplus of 200–300 calories above TDEE is sufficient for most people. Larger surpluses primarily result in fat gain rather than additional muscle. Beginners can often build muscle in a slight deficit ('body recomposition') because they are highly responsive to training stimulus.
For weight maintenance, eating at TDEE keeps weight stable. However, TDEE is not static — it decreases as you lose weight (because a lighter body burns fewer calories) and increases as you gain muscle. Recalculate your targets every 4–6 weeks or whenever your weight changes by more than 3–4 kg.
Most people significantly underestimate their calorie intake. Tracking everything you eat for 2 weeks — including cooking oils, sauces, and drinks — gives you an accurate baseline to work from.
Protein is the most satiating macronutrient and has the highest thermic effect (25–30% of calories burned in digestion). Hitting your protein target makes calorie deficits easier to maintain.
Foods with high water and fibre content (vegetables, fruit, legumes) provide large volumes for few calories. Building meals around these foods makes it easier to feel full in a calorie deficit.
Apps like MyFitnessPal or Cronometer have databases of millions of foods with accurate calorie counts. Scan barcodes for packaged foods and use the recipe builder for home-cooked meals.
Volume measurements (cups, tablespoons) are highly inaccurate for calorie tracking. A kitchen scale accurate to 1g is the most important tool for precise calorie tracking.
As your weight changes, your TDEE changes. Recalculate your calorie target every 4–6 weeks to account for metabolic adaptation and maintain your rate of progress.