Fitness calculators
Free calculators for how much to eat, based on the Mifflin-St Jeor equation. Results update as you type, and your age, weight and height never leave your browser.
- TDEE calculatorEstimate your BMR and how many calories you burn per day at your activity level.Open the calculator
- Calorie deficit calculatorGet a daily calorie target for losing 0.25 to 0.75 kg (about 0.5 to 1.5 lb) a week.Open the calculator
- BMR calculatorEstimate the calories your body burns at rest, with an optional body fat check.Open the calculator
- Protein calculatorGet your daily protein target in grams for your weight and goal, plus per meal.Open the calculator
- Macro calculatorDaily calories plus grams of protein, fat and carbs for your goal.Open the calculator
- Body fat calculatorEstimate body fat with a tape measure (US Navy method), plus lean mass and FFMI.Open the calculator
Calorie database: Calories and macros per 100g and per serving for everyday foods.
Now make it stick
Track this target in Calowly.
Set your calorie target in the app and snap your meals. Calo shows how each one fits your day, so the number on this page turns into what you actually eat.
Formula and text last reviewed on 24 September 2026.
This calculator gives general estimates for healthy adults and is not medical advice. If you are pregnant, breastfeeding, or have a medical condition or an eating disorder, talk to a doctor or dietitian before changing how you eat.