Free Tool
Calorie Calculator
Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor formula.
Kalorikalkulator — Beregn daglig kaloriforbruk
Gender
Moderately Active — Moderate exercise 3-5 days/week
Basal Metabolic Rate
1,699
kcal / day at rest
Total Daily Energy Expenditure
2,633
kcal / day with activity
Weight Loss
-500 kcal deficit2,133 kcal
Suggested macrosProtein
160g
Carbs
213g
Fat
71g
Maintenance
Stay at current weight2,633 kcal
Suggested macrosProtein
197g
Carbs
263g
Fat
88g
Muscle Gain
+300 kcal surplus2,933 kcal
Suggested macrosProtein
220g
Carbs
293g
Fat
98g
How is this calculated?
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest, just to keep you alive. We use the Mifflin-St Jeor equation, which is considered the most accurate for most people.
TDEE (Total Daily Energy Expenditure) multiplies your BMR by an activity factor to estimate how many calories you actually burn in a day.
Macro split: We suggest 30% protein, 40% carbs, 30% fat as a balanced starting point. Adjust based on your goals and preferences.