Work out how many calories you need per day (TDEE), plus how much protein, fat and carbs — tailored to your goal: fat loss, body recomposition or building muscle. Free and instant.
Estimate for the Fit recomp goal (lose the belly, stay big).
Estimate for general fitness, not medical advice.
The calculator first works out your basal metabolic rate (BMR) — the calories your body burns at rest — using the proven Mifflin-St Jeor equation:
BMR is then multiplied by an activity factor to get your TDEE (total daily energy expenditure). Finally, depending on your goal, a calorie deficit (fat loss) or surplus (muscle gain) is applied to give your daily calorie target.
≈ 1.8–2.2 g per kg of body weight — preserves and builds muscle, especially in a deficit.
≈ 0.9 g per kg — essential for hormones and vitamin absorption.
Fill the remaining calories — your main fuel for training and energy.
It depends on your basal metabolic rate (BMR) and activity level, which together give your total daily energy expenditure (TDEE). To lose weight, subtract 10–25% from TDEE; to build muscle, add 8–15%. The calculator above works out the exact number for your goal.
BMR (basal metabolic rate) is the number of calories your body burns at complete rest for basic functions. We calculate it with the proven Mifflin-St Jeor equation from your sex, age, height and weight.
TDEE (total daily energy expenditure) is your BMR multiplied by an activity factor. It's how many calories you burn in total per day — the starting point for any meal plan.
For body recomposition and preserving muscle, aim for roughly 1.8–2.2 g of protein per kilogram of body weight. The calculator works this out automatically for your goal.
Eat fewer calories than you burn (TDEE) — a moderate deficit of about 15–20%, with enough protein and resistance training to keep muscle while you lose fat.
Yes, completely free and no account needed. For a full meal plan, training plan and progress tracking, open the app — also free.
MicroPlan turns your calories and macros into a real meal and training plan, and tracks your progress — free, no account.
Open the app