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.
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.