Find your daily calorie target.
Enter your details and get your exact number — broken down by goal, macros, and activity level.
Powered by the Mifflin-St Jeor equation — the most validated formula for estimating calorie needs.
Your details
Body fat estimate
US Navy method (cm)
Daily calorie target
Matches your energy expenditure
BMR
1,649 kcal
Maintenance (TDEE)
2,556 kcal
Target
2,556 kcal
Daily water intake
35 ml per kg of body weight
The science of sustained performance
Master your metabolism and macronutrient ratios.
Understanding TDEE for active individuals
Total Daily Energy Expenditure (TDEE) represents the cumulative calories your body burns in a 24-hour period. For active individuals, TDEE varies significantly depending on daily exertion levels. While the Mifflin-St Jeor equation serves as the primary benchmark for estimation, you should refine your target by 100–200 kcal after two weeks based on real-world weight data.
Why macros matter for recovery
Hitting your calorie target is the first lever — but the macro split determines whether those calories rebuild muscle, replenish glycogen, or support hormonal balance. A 40 / 30 / 30 distribution (carbs / protein / fat) works well for most group fitness athletes. Adjust towards more protein (up to 35–40%) if your primary goal is body recomposition.
Frequently asked questions.
How accurate is this calorie calculator?
This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate formula for estimating Basal Metabolic Rate (BMR) for most people. Studies show it has a margin of error of roughly ±10%. For greater precision, consider a DEXA scan or a clinical resting metabolic rate test.
Should I eat more on HIIT days?
Yes — high-intensity interval training significantly elevates calorie expenditure. On hard training days, you may benefit from an extra 200–400 calories. Prioritise complex carbohydrates before your session and protein-rich foods within 30 minutes of finishing to support performance and recovery.
What is a safe calorie deficit for weight loss?
A deficit of 300–500 calories per day is generally considered safe and sustainable, leading to roughly 0.3–0.5 kg (0.5–1 lb) of fat loss per week. Deficits exceeding 1,000 calories per day risk muscle loss, nutrient deficiencies, and metabolic adaptation that can stall progress.