🍎 Nutrition Tool

Calorie Calculator

Find your daily calorie needs (TDEE) and get customised targets for weight loss, maintenance, or gain.

Biological Sex (used only for BMR formula)

Age (years)

Height

Weight

Activity Level

Basal Metabolic Rate

—

kcal at complete rest

Maintenance (TDEE)

—

kcal per day

Goals

⬇️

Lose Weight

—

kcal/day (−500)

⚖️

Maintain

—

kcal/day (TDEE)

⬆️

Gain Weight

—

kcal/day (+500)

Suggested Macros at Maintenance

Protein

—

Carbs

—

Fats

—

⚠️ Calorie estimates use the Mifflin-St Jeor equation and are approximations. Individual metabolism varies. Consult a registered dietitian for a personalised nutrition plan.