Calorie Calculator
Calculate your daily calorie needs based on your goals. Get your BMR, TDEE, and personalized macro recommendations.
Understanding Your Numbers
BMR (Basal Metabolic Rate)
The calories your body burns at complete rest. This is what you'd burn if you stayed in bed all day.
TDEE (Total Daily Energy Expenditure)
Your BMR plus calories burned through daily activities and exercise. This is your maintenance level.
Target Calories
Your TDEE adjusted for your goal. We use a 500 calorie deficit for weight loss and 300 calorie surplus for muscle gain.
Need a Personalized Nutrition Plan?
These are general guidelines. Get a fully customized meal plan designed for your specific body, preferences, and goals.