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Calorie Calculator Online free tool

100% Free online tool to Calculate your Total Daily Energy Expenditure (TDEE) and macronutrient needs with our free online Calorie Calculator. Achieve your fitness goals with science-backed accuracy.

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Activity & Goal

NUTRITION PLAN

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Enter your stats to get your Daily Calorie Budget and Macro split.

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Science of Weight Loss

Energy In vs. Energy Out.

TDEE Explained

Total Daily Energy Expenditure is how many calories you burn in a day, including exercise. To lose weight, you must eat less than this number.

Protein is Key

High protein intake (1.6g to 2.2g per kg) helps preserve muscle mass while in a calorie deficit, ensuring you lose fat, not muscle.

Sustainability

We recommend a deficit of 300-500 calories. Aggressive diets often lead to muscle loss and the "yoyo effect" where weight comes back.

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