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
Basal Metabolic Rate

1,699

kcal / day at rest

Total Daily Energy Expenditure

2,633

kcal / day with activity

Weight Loss
-500 kcal deficit

2,133 kcal

Suggested macros

Protein

160g

Carbs

213g

Fat

71g

Maintenance
Stay at current weight

2,633 kcal

Suggested macros

Protein

197g

Carbs

263g

Fat

88g

Muscle Gain
+300 kcal surplus

2,933 kcal

Suggested macros

Protein

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.

Hit 2,633 kcal every day — automatically

Create a free account to save these targets, log meals against them, and watch your progress (and your Animas) grow. No credit card, 30-second setup.
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