Calorie Calculator
About the Calorie Calculator
How to use it
1. Enter your sex, age, height and weight. 2. Choose your activity level and your goal — lose 0.25 or 0.5 kg/week, maintain, or gain. 3. Get your daily calorie target, a protein/carb/fat split, and a realistic 4/8/12-week projection.
How the target is calculated
Your BMR (Mifflin-St Jeor) is multiplied by your activity factor to get TDEE — your maintenance calories. Losing 0.5 kg/week subtracts ~550 kcal/day (7,700 kcal ≈ 1 kg of body fat); gaining adds it. Targets are never set below 1,200 kcal/day.
Why macros matter
The suggested 30% protein / 40% carbs / 30% fat split keeps you full and preserves muscle while dieting. Protein especially: it's the most satiating macro and prevents muscle loss in a deficit.
Realistic expectations
The projection assumes you stick to the target — real life varies with water weight, sleep and activity. Weigh yourself weekly at the same time and adjust after two weeks if results lag.