Free Online Tool

Daily Calorie & BMR Calculator

Calculate your Basal Metabolic Rate (BMR) and daily caloric needs (TDEE) with target macro breakdown.

Mifflin-St Jeor FormulaBMR & TDEE BalanceWeight Loss & Muscle GainProtein, Carbs & Fats

Calculate Calories FAQ

Gender

Age

Height (cm)

Weight (kg)

Activity Level Fitness Goal

Hedef Günlük Kalori Alımı: 2.280 kcal / day

Bazal Metabolizma Speedı (BMR): 1.730 kcal

Toplam Günlük Kalori Harcaması (TDEE): 2.378 kcal

Hedef Günlük Protein (30%): 171 gram (684 kcal)

Hedef Günlük Karbonhidrat (45%): 256 gram (1.026 kcal)

Hedef Günlük Sağlıklı Yağ (25%): 63 gram (570 kcal)

BMRBasal metabolic rate at rest

TDEETotal daily energy expenditure

Formula

Step by step

How to Calculate Daily Calories?

3 steps.

Enter Stats

Type gender, age, height, weight.

Set Activity

Choose exercise frequency.

View Calories

See daily calories and macros.

Tips

Prioritize protein for muscle retention.

Warnings

Avoid extreme caloric deficit crash diets.

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FAQ