Calculate your daily energy needs based on your body and activity level. Including targeted advice for weight loss, maintenance or building muscle.
Want a nutrition plan that fits your calorie and protein needs exactly?
Message SteevThis calculator uses the Mifflin-St Jeor formula, the most accurate method for estimating your basal metabolic rate (BMR). Your BMR is the number of calories your body burns at rest. Multiplied by your activity level, this gives your total daily energy expenditure (TDEE).
Want to lose weight? Then eat below your TDEE (a deficit of 300-500 kcal is safe and effective). Want to build muscle mass? Then eat just above it (200-300 kcal surplus). In both cases, your protein intake is at least as important as your total calories.
A complete guide about your daily calorie needs
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DietWhich diet works best for you?