Calorie Calculator
Daily calories to maintain, lose or gain weight, with built-in safety minimums.
TDEE Calculator
Total daily energy expenditure: what you burn in a full day.
BMR Calculator
Calories burned at rest, compared across three published equations.
Calorie Deficit & Goal Date Calculator
Estimate when you could reach a goal weight at a daily deficit.
Macro Calculator
Split your calories into grams of protein, carbs, and fat.
Protein Calculator
Daily protein needs in grams from your weight and activity.
About these tools
Start with the TDEE Calculator to find your maintenance calories, then use the Calorie Calculator to set a goal that never drops below safe minimums. The Deficit Calculator turns a goal weight into a realistic timeline, and the Macro and Protein calculators help you plan meals. All of these build on the Mifflin-St Jeor equation, which research has found to be among the most accurate predictive equations for healthy adults.
A simple workflow
Find maintenance, choose a modest deficit or surplus, set protein, then check progress every two to four weeks and adjust by 100–200 calories at a time. Small, steady changes are easier to keep than big ones.
The calculators in detail
Calorie Calculator
Turns your age, sex, height, weight and activity into maintenance calories, then suggests targets for gradual loss or gain. Weight-loss targets never drop below 1,200 kcal/day for women or 1,500 for men, and if your maintenance is already near those levels the calculator recommends medical supervision instead of a deficit.
TDEE Calculator
Focuses on understanding your maintenance number. It splits your total daily energy expenditure into resting metabolism, the energy used to digest food, and activity, so you can see which part you can realistically change — usually daily movement.
BMR Calculator
Compares three resting-metabolism equations side by side: Mifflin-St Jeor, the revised Harris-Benedict equation and, if you know your body fat percentage, Katch-McArdle. Useful for seeing how much published equations can differ for the same person.
Calorie Deficit & Goal Date Calculator
Estimates how many weeks it may take to reach a goal weight at a chosen daily deficit, capped at 1,000 kcal/day. Add your maintenance calories and it will flag plans that would push intake below safe minimums.
Macro Calculator
Splits a calorie target into grams of protein, carbohydrate and fat for losing, maintaining or gaining, with an optional custom protein amount and a donut chart of the split. The page compares its splits with the National Academies' acceptable ranges.
Protein Calculator
Gives a daily protein range in grams from your weight and activity level, from the 0.8 g/kg RDA up to the 1.4–2.0 g/kg range the International Society of Sports Nutrition suggests for people who train.
Frequently asked questions
Which calculator should I start with?
Start with the TDEE Calculator to find your maintenance calories, then use the Calorie Calculator to set a goal.
Why won't the calculators suggest fewer than 1,200 calories?
Intakes below about 1,200 kcal/day for women or 1,500 for men make it hard to meet nutrient needs and should be supervised by a professional.
How accurate are calorie estimates?
Predictive equations are typically within about 10% for healthy adults. Track your weight for a few weeks and adjust.
Do I need to count macros?
No. Total calories drive weight change; macros can help with fullness, muscle and training.
Estimates for general information only — not medical advice. See our Terms & Medical Disclaimer.