Free Calorie Calculator
Calculate your daily calorie needs
Get your BMR, TDEE, and personalized calorie goals for weight loss, maintenance, or gain with macronutrient breakdown.
Your Daily Calorie Needs
Basal Metabolic Rate (BMR)
1,650 kcal/day
Calories burned at rest
Total Daily Energy Expenditure (TDEE)
2,200 kcal/day
Calories to maintain current weight
Calorie Goals
Weight Loss (Mild)
1,950 kcal/day
-250 kcal deficit
Weight Loss (Aggressive)
1,700 kcal/day
-500 kcal deficit
Weight Gain
2,450-2,700 kcal/day
+250-500 kcal surplus
Macronutrient Breakdown (40/30/30)
Protein
120g
480 kcal
Carbohydrates
200g
800 kcal
Fats
60g
540 kcal
This calculator uses the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). BMR represents calories burned at rest, while TDEE includes your activity level. Always consult a healthcare professional for personalized nutrition advice.