CALORIE CALCULATOR
Estimate your daily calorie needs based on the Mifflin-St Jeor equation. Understanding your maintenance calories is the first step to reaching your goals.
Free Tool
How It Works
This calculator uses the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR), then factors in your activity level to determine your Total Daily Energy Expenditure (TDEE).
Pick your goal and it sets a daily calorie target (a moderate 500 kcal deficit for fat loss, or a lean 300 kcal surplus to build muscle), a protein target, and one matched sample day, standard or vegetarian, your choice.
Want the full guide, with a plan for every level from 1,600 to 3,000 kcal and a food swap sheet? Enter your email under your results and we will send it over. For a plan built around you, apply for coaching.
kcal / day
Protein Target
grams / day
Your target is below 1,500 kcal. The lowest sample plan shown is a guide only. A target this low is best set with a coach so it stays safe and sustainable.
Your target is above the sample range. Use the largest plan as a base and add carb sides or extra portions to reach it, or get a plan built around you with coaching.
Your Sample Day
No sample plan is available for this band yet.
kcal · g protein
Day Total
kcal · g protein
Get The Full Guide
A full sample plan for every level from 1,600 to 3,000 kcal, a food swap sheet, standard and vegetarian. Sent straight to your inbox.
Ready to put it into practice? Track your workouts with the free Training Log.
These are estimates based on the Mifflin-St Jeor equation and are a sample, not a personalised plan. For a plan built around you, apply for coaching.