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).
From there, it provides calorie targets for weight loss (a moderate 500 kcal deficit) and muscle gain (a lean 300 kcal surplus).
For a fully personalised nutrition plan tailored to your goals, lifestyle, and preferences, check out my free starter guide or apply for coaching.
Your Daily Calories
Maintenance (TDEE)
To maintain current weight
Weight Loss
Moderate deficit (-500 kcal)
Muscle Gain
Lean surplus (+300 kcal)
These are estimates based on the Mifflin-St Jeor equation. Individual needs may vary. For a personalised plan, consider working with a qualified coach.