Free Calorie Calculator
Find your daily calorie intake, TDEE, BMR, macros, and BMI, personalised to your body, activity level, and goal.
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
How this calorie calculator works
Calorie Crunch estimates how many calories you burn each day, then adjusts that number for weight loss, maintenance, or muscle gain. The result is a practical starting target—not a fixed prescription.
We estimate calories burned at rest using Mifflin-St Jeor, or Katch-McArdle when you provide body fat percentage.
Your BMR is multiplied by the activity level that best represents your typical week to estimate daily energy expenditure.
We apply your chosen deficit or surplus and calculate a balanced protein, carbohydrate, and fat target.
Worked example
If your estimated BMR is 1,600 calories and your activity multiplier is 1.55, your estimated TDEE is 2,480 calories. A 500-calorie deficit would produce a starting weight-loss target of 1,980 calories per day.
Use the result as a starting point
Formulas cannot account for every difference in metabolism or daily movement. Track your intake and 7-day average weight for 2–4 weeks, then adjust your target gradually based on the trend.
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.