Calorie Calculator
Maintenance Calories
2633 kcal
Your TDEE (Maintenance)
2633 kcal
Basal Metabolic Rate (BMR)
1699 kcal
Macro Distribution
- Protein
- Carbs
- Fat
Daily Macro Targets
Muscle repair & growth • 540 kcal
Primary energy source • 1184 kcal
Hormone production • 657 kcal
Macro Breakdown
- Protein
- Carbs
- Fat
Protein
135g
21%
Carbs
296g
45%
Fat
73g
25%
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How this calculator works
This calculator uses the Mifflin-St Jeor equation — widely regarded as the most accurate formula for estimating Basal Metabolic Rate (BMR) in most adults — to work out how many calories your body burns at complete rest. It then multiplies your BMR by an activity factor (from 1.2 for sedentary up to 1.9 for extremely active) to give your Total Daily Energy Expenditure (TDEE): the total number of calories you burn in an average day including exercise, digestion, and daily movement.
From there, eating at your TDEE maintains your current weight, eating below it creates a deficit for fat loss, and eating above it creates a surplus to support muscle gain.
Getting the most out of your calorie target
A deficit doesn't need to be extreme
A 500 kcal/day deficit gives roughly 0.5kg (1lb) of fat loss per week — sustainable and unlikely to trigger excessive muscle loss or a large metabolic slowdown.
Protein protects muscle
Eating around 1.6–2.2g of protein per kg of bodyweight while in a calorie deficit helps preserve lean muscle mass, so more of the weight lost comes from fat.
TDEE changes as you change
As you lose weight, your TDEE falls too (a smaller body burns fewer calories), so recalculating every few weeks keeps your targets accurate.
Activity level is often overestimated
Most people overestimate how active they really are day to day. If weight loss stalls despite sticking to the plan, it is worth re-checking your activity level honestly.
A note on accuracy
No formula can perfectly predict your individual metabolism — genetics, sleep, stress and medical conditions all play a role, and real-world estimates typically have a margin of error of around 10%. Treat the figures here as a well-informed starting point, track your actual results over 2–3 weeks, and adjust your intake up or down based on what you observe.
Related tools
100% private — your figures are calculated in your browser and never stored or shared.
Frequently Asked Questions
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total calories your body burns per day, accounting for your activity level. Eating at your TDEE maintains your weight.
How many calories to lose weight?
A deficit of 500 calories/day typically leads to roughly 0.5kg (1lb) of fat loss per week, which is considered safe and sustainable.
What is BMR?
Basal Metabolic Rate (BMR) is the calories your body needs at complete rest — just to breathe and keep organs functioning.
Key Terms Explained
Plain-English definitions of the financial terms used in this calculator.
- BMI (Body Mass Index)
- A screening measure of weight relative to height (kg ÷ m²). A BMI of 18.5–24.9 is classed as a healthy range for most adults, though it does not distinguish muscle from fat.
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Not Financial Advice: This calculator is for informational and educational purposes only. Results are estimates and do not constitute financial advice, recommendations, or regulated advice. We are not authorised or regulated by the Financial Conduct Authority (FCA). Always consult a qualified financial adviser for personalised advice. Tax treatment depends on your individual circumstances and may change. Tax laws and rates may change. Past performance does not guarantee future results.
