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Daily Calories Calculator

Estimate maintenance, weight loss and gain calories.

Enter your details to estimate total daily energy expenditure (TDEE) and target calories for your goal.

Gender Age Weight (kg) Height (cm) Activity Goal

How the calorie target works

We estimate your BMR using the Mifflin-St Jeor equation and multiply by an activity factor. The goal adjustment then adds or subtracts 500 calories to create a sustainable weekly change.

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Calculate your daily calorie needs (TDEE)Find your maintenance calories in seconds Calculate your basal metabolic rateThe calories you burn at complete rest Work out your calorie deficit and target dateTurn a daily deficit into a weekly loss rate Split your calories into protein, carbs and fatDaily macro targets in grams