Calorie intake tool

Find your daily calorie target.

Enter your details and get your number, broken down by goal, macros and activity level.

Powered by the Mifflin-St Jeor equation, the most widely validated formula for estimating calorie needs.

Your details

MetricImperial
MaleFemale

Body fat estimate

US Navy method (cm)

Athletic(6-13%)

Daily calorie target

Matches your energy expenditure

kcal2,556
Proteins192 g30% of kcal
Carbohydrates256 g40% of kcal
Fats85 g30% of kcal

BMR

1,649 kcal

Maintenance (TDEE)

2,556 kcal

Target

2,556 kcal

water_bottle

Daily water intake

35 ml per kg of body weight

2,450ml/ 2.5 L

How your body actually uses food.

Your metabolism and macros, made simple.

What TDEE means for active people

Total Daily Energy Expenditure (TDEE) is the calories your body burns in a day. If you train often, that number swings a lot depending on how hard you go. The Mifflin-St Jeor equation gives you a solid starting point. After two weeks, adjust your target by 100 to 200 kcal based on how your weight actually moves.

Why macros matter for recovery

Hitting your calorie target comes first. Your macro split then decides whether those calories rebuild muscle, refill glycogen, or support your hormones. A 40/30/30 split of carbs, protein and fat works well for most group fitness athletes. Push protein higher, up to 35 to 40%, if your main goal is body recomposition.

Questions.

How accurate is this calorie calculator?
This calculator uses the Mifflin-St Jeor equation, the most accurate formula for estimating Basal Metabolic Rate (BMR) for most people. Its margin of error is roughly ±10%. For a more precise number, book a DEXA scan or a clinical resting metabolic rate test.
Should I eat more on HIIT days?
Yes. High-intensity training burns noticeably more calories, so on hard days an extra 200 to 400 calories helps. Eat complex carbs before your session and protein within 30 minutes of finishing to support performance and recovery.
What is a safe calorie deficit for weight loss?
A deficit of 300 to 500 calories a day is safe and sustainable for most people, which is roughly 0.3 to 0.5 kg (about 0.5 to 1 lb) of fat loss a week. Going beyond 1,000 calories a day risks muscle loss, nutrient gaps and a slower metabolism that stalls progress.