FIND OUT YOUR INDIVIDUAL Calories & MACROS
Find out how many calories you burn each day and how many you need to lose fat, maintain, or build muscle.
Your Details
Optional - used to refine your BMI classification and protein targets.
Your results will appear here
Fill in your details on the left and click Calculate My Calories.
How TDEE Is Calculated
Step 1: Calculate BMR
Your Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest - just to keep your organs functioning. We use the Mifflin-St Jeor formula, the most validated method for the general population, accounting for your age, gender, height, and weight.
Step 2: Apply Activity Multiplier
Your BMR is multiplied by an activity factor based on how much you move each day. This gives your TDEE - the total calories you burn including exercise and daily movement.
Step 3: Set Your Goal
To lose fat, eat below your TDEE (a deficit). To build muscle, eat above it (a surplus). To maintain, match it. The size of the deficit or surplus determines how fast you progress.
Step 4: Hit Your Macros
Protein, carbs, and fat each play a role. Protein preserves muscle during a cut and supports growth in a bulk. Hitting your macro targets makes your calorie goal far more effective.
What to do next
- Log your food in a nutrition tracker app (e.g. MyFitnessPal) using these targets
- Weigh yourself weekly, take body measurements and progress photos to reflect on progress (ideally in the morning before eating or drinking)
- Adjust target by 100–200 kcal if progress stalls after 2 weeks
- Aim to hit your calories and protein target first
Ready to go further?
Work with me 1-on-1
Numbers are a starting point. The real results come from consistency, not perfection. If you want a fully personalised plan built around your life - training, nutrition and mindset, apply for 1:1 coaching below.
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Results are estimates based on the Mifflin-St Jeor equation. Individual needs can vary. Consult a healthcare professional before starting any diet or exercise program.
Calorie Tracking Tools
There are only 3 tools you need to track your calories effectively and get real results.
Food Scale
EssentialYou need a food scale to accurately measure the calories in what you're eating. Most people underestimate their intake by 20-40% without one - this single tool is often the difference between results and spinning your wheels.
Bathroom Scale
EssentialWeigh yourself consistently - same time of day, same conditions - to track your progress over time. Weekly averages are more reliable than daily readings. Without a scale, you're flying blind.
MyFitnessPal App
EssentialLog everything you eat into a calorie tracking app. MyFitnessPal is the most popular option and works on iOS and Android - it has a huge food database and makes logging fast once you build the habit. Alternative: Cronometer is excellent if you also want to track micronutrients and find nutritional deficiencies.
Fitness Tracker (Optional)
OptionalA wrist-based fitness tracker (Fitbit, Garmin, Apple Watch) can help you get a more accurate real-world TDEE estimate by tracking your daily movement, heart rate, and steps. Not essential, but useful once you've nailed the basics.