Free Macro Calculator
Basal Metabolic Rate
Your Basal Metabolic Rate (BMR) is the number of calories your body burns at rest.
Total Daily Energy Expenditure
Choose your weekly activity level based on workouts and steps. If you are aiming to lose weight, we recommend underestimating.
Goal
Select your goal and how you wish to approach it. We advise starting modest and increasing from there.
Macros
Choose a protein amount that suits you. For those with more experience, select the custom option. Then choose your carb and fat distribution.
Results
BMR: -- kcal
TDEE: -- kcal/day
Adjusted: -- kcal/day
Protein: -- g
Carbs: -- g
Fats: -- g
Protein %: --%
Carbs %: --%
Fats %: --%
Disclaimer:
The calorie and macronutrient targets provided by this calculator are intended as estimates only. While they are generally accurate for most individuals, actual energy needs can vary significantly. Factors such as unusually low or high body fat percentages may result in requirements that differ from the values shown here.
These estimates do not overwrite any health professional advice.
Nutritional Q&As
What is a Calorie deficit?
A calorie deficit simply means you’re consuming fewer calories than your body burns each day. This creates an energy imbalance where your body must use stored energy (body fat) to make up the difference.
The principle of energy balance is one of the most well-established laws in human physiology (Hill, James O et al. “The Importance of Energy Balance.” European endocrinology vol. 9,2 (2013): 111-115. doi:10.17925/EE.2013.09.02.111)
How many calories should I eat per day?
Your daily calorie needs depend on your age, gender, body size, activity level, and goals. Most adults require somewhere between 1,800 to 3,000 calories per day.
the Science Behind it
Calorie needs are primarily based on Total Daily Energy Expenditure (TDEE), which includes:
Basal Metabolic Rate (BMR): The energy your body needs at rest for basic functions (around 60-70% of TDEE).
Non-Exercise Activity Thermogenesis (NEAT): Daily movement like walking, standing, fidgeting.
Exercise Activity Thermogenesis (EAT): Calories burned during intentional exercise.
Thermic Effect of Food (TEF): Calories burned digesting and processing food (about 10% of intake).
Research shows that BMR can vary by up to 15-20% between individuals of the same weight, largely due to differences in lean mass, genetics, and hormonal function (Müller et al., 2011, Obesity Reviews).
This means that energy demands can vary quite dramatically from individual to individual. i.e.
Sedentary females may require closer to 1,600–2,000 kcal/day.
Active males engaging in regular training may need 2,800–3,500 kcal/day.
Athletes or individuals with physically demanding jobs can sometimes require 4,000 kcal/day or more.
We use the Harris-Benedict Equation to calculate your BMR because it remains one of the most widely used and researched methods for estimating calorie needs, especially when height, weight, age, and gender are known (Roza & Shizgal, 1984, American Journal of Clinical Nutrition). Once we have your BMR, we apply an activity multiplier based on your lifestyle and exercise habits to estimate your total calorie needs.
Why personalisation matters:
While general charts give rough averages, they don’t take into account your lean mass, metabolic adaptations, genetics, or training load. That’s why using a personalised calculator is far more accurate than guessing.
For example, two people who weigh the same may have different calorie needs depending on their muscle mass, hormonal profile, and daily movement (Heymsfield et al., 2002, Nutrition Reviews).
Steps to take next
Use our calculator above to get a personalised starting estimate based on Harris-Benedict.
Monitor real-world outcomes (body weight, measurements, strength, mood, sleep) for 3-4 weeks to assess if your intake is appropriate.
Adjust as needed:
Fat loss: aim for ~15-20% (modest>moderate) calorie deficit.
Muscle gain: aim for ~10-15% calorie surplus.
Track intake with a food log or app to stay aware of actual calorie consumption. We like to use Cronometer as it offers the most up to date and trustworthy data.
Reassess regularly — calorie needs can change as you lose/gain weight or change training volume.
How do I calculate my calorie needs for weight loss?
To calculate your calorie needs for weight loss, you first need to estimate how many calories you currently burn each day (your Total Daily Energy Expenditure, or TDEE), and then create a moderate calorie deficit below that number.
Step 1 - Estimate your TDEE:
Using the Harris-Benedict equation, we calculate your TDEE by first estimating your Basal Metabolic Rate (BMR), the number of calories your body needs at rest. We then multiply your BMR by an activity factor based on your training and lifestyle to estimate your daily calorie burn.
For example, someone moderately active might have a TDEE of 2,400 calories per day.
Step 2 - Apply a calorie deficit:
To lose body fat, you need to consistently eat fewer calories than you burn.
A common starting point is a 15-25% calorie deficit, depending on your starting point, training load, and how aggressive or sustainable you want your fat loss to be. We recommend choosing a more modest approach to start with and then increasing if you feel like you have the capacity.
In most cases, this works out to a reduction of 300–700 calories per day for steady, healthy weight loss.
Research suggests that moderate calorie deficits (15–20%) are more sustainable and help preserve muscle mass during fat loss compared to very aggressive deficits (Pasiakos et al., 2013, Journal of Nutrition).
Step 3 — Monitor and adjust:
Track your weight, measurements, and progress photos weekly.
Monitor how you feel; hunger, energy levels, performance and recovery.
If weight loss stalls for 2-3 weeks, review your intake, adherence, and activity levels before making further adjustments.
A few key notes:
More is not better. Severe calorie deficits can backfire by increasing muscle loss, lowering metabolic rate, and increasing the risk of rebound weight gain.
Consistency beats perfection. Small deficits sustained over months are far more effective than extreme short-term diets.
Meta-analyses show that slower, more gradual weight loss better preserves lean body mass and supports long-term maintenance (Sainsbury & Zhang, 2012, Obesity Reviews).
Steps to take next
- Use our calculator above to estimate your TDEE.
- Choose the modest>moderate fat loss option
- Choose an ideal protein target to stick to
- Track intake and progress weekly.
Stay consistent for 4-6 weeks before reassessing.
How accurate are calorie calculators
Calorie calculators provide a useful estimate of your daily calorie needs based on your age, weight, height, gender, and activity level. Most formulas, like the Harris-Benedict equation we use, are accurate within about 10% for most people.
However, factors like muscle mass, metabolism, hormone levels, and how accurately you report your activity and food intake can influence results. Use the calculator as a starting point, then track your progress over a few weeks. If weight loss or gain isn’t happening as expected, small adjustments are often needed.
How much Protein do I need per day?
Most people need 1.6 – 2.2 grams of protein per kilogram of body weight per day depending on goals. Higher protein supports muscle growth, fat loss, recovery, and appetite control. For example, if you weigh 70kg, aim for around 110–155g protein daily. Spread your intake across the day for best results.
Our Calorie Calculator will help you decide what is the best protein target for you.
How do I calculate my macros?
First, calculate your daily calorie needs (TDEE). Set protein at 1.6–2.2g per kg bodyweight. Then assign 20–30% of calories to fats. The remaining calories go to carbs. For example, a 75kg person eating 2,400 kcal may aim for 150g protein, 65g fat, and 300g carbs. Adjust based on your goals and progress.
You can also use our Calorie Calculator above to help find the right balance of macros for yourself.
Does eating too little slow down my metabolism?
Yes, severe or prolonged calorie restriction can cause your metabolism to slow through a process called adaptive thermogenesis. Your body conserves energy by lowering metabolic rate, reducing movement, and adjusting hormones. Moderate calorie deficits (15–25%), high protein intake, and strength training help minimise this effect and protect muscle mass.
Can eating more help me lose weight?
In some cases, yes. Eating more can improve energy, training performance, hormones, and daily movement (NEAT), which may indirectly support fat loss. This often applies to people who’ve been under-eating or dieting for long periods. However, fat loss still requires a calorie deficit, eating more only helps if it leads to higher energy output and better metabolic function.
How do I reverse diet properly?
Start by increasing calories by 50–100 kcal per week, mainly from carbs and fats, while keeping protein steady. Monitor weight, energy, and performance weekly. Reverse dieting typically lasts 6–12 weeks, helping restore metabolism after prolonged dieting while minimising fat gain. Track progress and adjust as needed.
Do I need different calories if I train or lift weights?
Yes. Training increases your calorie needs due to energy burned during workouts and recovery. Strength training can raise daily needs by 200–600+ calories depending on intensity and frequency. Eating enough supports performance, muscle growth, recovery, and long-term results.
Is it better to eat 3 meals or 5 smaller meals?
Both work. Meal frequency doesn’t impact fat loss or metabolism if daily calories and protein are consistent. Some prefer 3 larger meals for simplicity, others find 5 smaller meals help control hunger. To be honest, it is whatever you will keep to for the long term, and it will keep you as adherent as possible. Aim to distribute protein across meals for best muscle support evenly.
Do I need to track calories to lose weight?
Not always. We find that tracking calories is just a tool to use to understand the food portions you would need for the given goal. It is a similar tool to how we would use a stencil for a child to follow to learn how to write. Tracking calories is the same as that stencil. The goal isn’t to write with the stencil for the rest of your life, but if you ever want to make your writing neater again, you can always come back to it.
Is tracking macros better than just counting calories?
Yes, in many cases but both can produce results. Tracking macros gives better control over protein, carbs, and fats, which can improve muscle gain, fat loss, and performance. Calories control weight, but macros control body composition. Beginners may start with calories, but macros offer more precise results.
What is Metabolic Adaptation
Metabolic adaptation is your body’s natural slowdown of metabolism in response to prolonged calorie deficits or weight loss. It lowers calorie burn by reducing metabolic rate, daily movement, and hormone function. This makes fat loss harder over time. Strength training, high protein intake, and gradual dieting strategies can help minimise it.
