Calorie Crunch
Free calorie calculator — find your daily calorie intake, TDEE, BMR, macros, and BMI personalised to your body and goals.
Enter your body measurements and activity details.
Optional — enables the Katch-McArdle formula for more accurate BMR.
Your results will appear here
Fill in your metrics to get started.
- Daily calorie target based on your goal
- Protein, carbs & fat macro breakdown
- 12-week weight projection chart
- BMI score & ideal weight range
Frequently Asked Questions
It’s an estimate. Most formulas can be off by a meaningful margin for individuals. The best way to refine it is to track your body weight trend for 2–4 weeks and adjust calories based on the result.
Choose the option that matches your average week (including your job and steps), not your best week. If you're unsure, pick the lower option and adjust based on results.
A useful baseline is 7,000–10,000 steps/day, but the best target is one you can do consistently. If you’re currently lower, increase gradually (for example, add 1,000–2,000 steps/day) and reassess after a couple of weeks.
A common approach is a 10–20% deficit from your TDEE (or roughly 300–750 calories/day for many people). If performance, sleep, or hunger gets worse quickly, the deficit is probably too aggressive.
Daily weight can fluctuate due to water, salt, stress, sleep, and hard training. Tracking errors are also common. Use a 7-day average and look at a 2–4 week trend before making changes. If there’s still no movement, reduce calories slightly or increase activity.