Calorie Calculator Guide 2025: TDEE, BMR & Macros Explained for Real People
If you live in the US, UK, Canada, Australia or anywhere else in the world, the basic question is the same: “How many calories should I eat per day?” Our Calorie Calculator gives you that answer in seconds using modern, science-based formulas and then turns it into a practical plan you can actually follow.
You don’t need to be a nutrition expert. Just enter your age, gender, height, weight and activity level. We calculate your BMR (Basal Metabolic Rate) with the Mifflin–St Jeor equation and then estimate your TDEE (Total Daily Energy Expenditure) by applying the right activity multiplier. From there, you’ll see daily calorie targets for fat loss, maintenance and muscle gain, plus macro targets for protein, carbs and fats.
For an even clearer picture of your body, you can also use our BMI Calculator, BMR Calculator, Body Fat Calculator and Percentage Calculator – all available free on CalculatorForYou.online.
Step 1: BMR & TDEE – the Engine Behind Your Calories
Your BMR is the number of calories your body would burn if you lay in bed all day. It powers breathing, circulation, brain function and temperature control. For most adults, BMR makes up around 60–70% of the calories they burn each day.
Our calculator uses the Mifflin–St Jeor equation, which has been shown to be more accurate than older formulas for modern lifestyles:
- Men: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age (years) + 5
- Women: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age (years) − 161
To get your TDEE, we multiply your BMR by an activity factor that matches your real life – from “sedentary office job” to “very active with daily training”. This gives you a realistic maintenance calorie target you can use right away.
Example 1 – Office worker (US/UK):
30-year-old woman, 65 kg, 165 cm, lightly active (1–3 workouts/week).
TDEE ≈ 2,000 calories/day – a great starting point for maintenance.
Example 2 – Active male (Canada/Australia):
40-year-old man, 90 kg, 185 cm, moderately active (3–5 workouts/week).
TDEE ≈ 2,700–2,800 calories/day depending on how hard he trains.
Step 2: Set Your Calories for Weight Loss, Maintenance or Muscle Gain
Once you know your TDEE, you can choose a goal that matches your current priority: fat loss, recomposition, or building muscle. The calculator automatically creates a reasonable deficit or surplus for you.
- Weight loss: usually 15–25% below TDEE, which often means losing around 0.25–0.75 kg per week.
- Maintenance: eating at your TDEE to keep weight stable while focusing on performance and health.
- Muscle gain: a small surplus of around 250–500 calories per day to gain 0.25–0.5 kg per week.
Extremely low intakes may look tempting on social media, but in real life they often mean low energy, poor sleep, hormonal problems and rebound weight gain. That’s why our calculator avoids “crash diet” numbers and stays inside safe ranges for most adults.
Step 3: Turn Calories Into Macros (Protein, Carbs, Fats)
Calories decide whether you gain, lose or maintain weight – but macros decide how you feel and look. Our default split is:
- 30% protein – protects muscle, keeps you full and supports recovery.
- 40% carbs – fuels workouts, walking and your brain.
- 30% fats – supports hormones and absorbs fat-soluble vitamins.
The calculator shows how many grams of each macro you need per day for your selected goal. You can then build meals around those numbers. If you’re very lean, very active or training hard in the gym, you might want to cross-check with the BMR Calculator and Body Fat Calculator to fine-tune your intake.
Protein (30%) = 600 calories ≈ 150 g per day
Carbs (40%) = 800 calories ≈ 200 g per day
Fats (30%) = 600 calories ≈ 67 g per day
Split across a day, that could look like: high-protein breakfast, balanced lunch, protein + carbs around your workout, and a lighter dinner with veggies and healthy fats.
Step 4: Practical Tips for Busy People
Whether you’re in New York, London, Toronto, Sydney or Dubai, life is busy. Counting every gram forever isn’t realistic, but a few simple habits make a big difference:
- Track your food honestly for 1–3 weeks to “re-calibrate” your idea of portions.
- Base every meal around a solid protein source (meat, fish, eggs, Greek yogurt, tofu, etc.).
- Fill half your plate with vegetables or salad to stay full on fewer calories.
- Drink plenty of water and keep sugary drinks as an occasional treat.
- Lift weights 2–4 times per week if possible – it helps you keep more muscle while dieting.
- Use the calorie calculator again every few weeks as your weight and activity level change.
Over time, you’ll rely less on strict tracking and more on habit and experience, while still using tools like our Calorie Calculator, BMI and Percentage Calculator to stay on course.
Putting It All Together
You don’t need a complicated spreadsheet or an expensive coach to get started. With this Calorie Calculator you can:
- See your BMR, TDEE and goal-based calories in seconds.
- Get macro targets that fit real-world eating patterns.
- Download a TXT or CSV report for tracking or sharing.
- Combine it with other tools on CalculatorForYou.online for a full health picture.
Enter your details, choose your goal and let the calculator do the math – then focus your energy on building small daily habits you can keep for years, not just weeks.