Estimate your daily calories in 30 seconds. Use this as a baseline before building your personalized plan.
BMR
1649 kcal
TDEE
2556 kcal
Goal calories: Maintenance
2556 kcal
Goal calories: Fat loss (-15%)
2172 kcal
Goal calories: Muscle gain (+10%)
2811 kcal
Want a full athlete nutrition plan?
Start your free quizThe calories your body burns at complete rest — to breathe, keep your heart beating, and sustain vital functions. This number does not change with exercise; it reflects your baseline metabolism.
Your BMR plus the energy burned through physical activity and the thermic effect of food. This is the number to use for planning your daily calorie intake. Eating below it creates a deficit; above it, a surplus.
A moderate deficit that generates sustainable fat loss while preserving lean muscle. A larger cut accelerates total weight loss but significantly increases the risk of muscle loss and diet abandonment. Consult a healthcare professional before making significant dietary changes.
A controlled surplus that provides enough energy for muscle protein synthesis without accumulating excess fat. Muscle gain requires this surplus combined with resistance training and adequate protein intake.
Knowing how many calories you need is foundational — but it only answers the first question. To improve performance, body composition, or daily energy, you also need to know how to distribute those calories between protein, carbohydrates, and fat, and when to eat them relative to training.
NutriPlanPro starts from your TDEE and builds a complete nutrition plan adapted to your sport, goals, dietary restrictions, and schedule. The free quiz takes under 2 minutes.
Build my personalized plan →BMR is the energy your body needs at complete rest to sustain basic functions like breathing and circulation. TDEE includes your BMR plus energy burned through physical activity and digestion. TDEE is the number to use for planning your daily calorie intake — eating below it creates a deficit, above it a surplus.
For sustainable fat loss, eat 300–500 calories below your TDEE. Larger deficits accelerate total weight loss but increase the risk of muscle loss and diet abandonment. Always consult a healthcare professional before making significant dietary changes, especially if you have any medical conditions.
TDEE calculators using the Mifflin–St Jeor equation are accurate within 10–15% for most people. They are a reliable starting point, not an exact number. Observe your actual weight response over 2–3 weeks — if it changes faster or slower than expected, adjust your calorie target by 100–150 kcal.
If you selected an activity level that already accounts for your exercise (as this calculator does), do not add those calories back separately. The activity multiplier already includes your training in the TDEE calculation.
Every 4–6 weeks if your weight has changed by 2–3 kg or more, or if your activity level has changed significantly. As you lose weight, your TDEE decreases and calorie targets should be updated accordingly.
Calories determine whether you lose or gain weight. Macros determine what type of weight you change. For improved body composition results and energy levels, setting protein, carbohydrate, and fat targets alongside your total calorie goal makes a significant difference.
This calculator provides estimates based on standard formulas (Mifflin–St Jeor) for informational purposes only. Results do not constitute personalized medical or nutritional advice. Consult a physician or registered dietitian before making significant dietary changes, especially if you have any medical conditions.