ZeroFee Tools
Free calorie calculator showing BMR, TDEE and macro split for weight goals

ZeroFee Tools' free calorie calculator estimates how many calories you burn per day using the Mifflin-St Jeor equation for BMR, multiplies by your activity level for TDEE (total daily energy expenditure), then adjusts for your goal. You also get a protein, carb and fat macro split in grams.

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Note: Estimates are for information only and are not medical or nutrition advice. Calorie needs vary with health conditions, medication and training; consult a doctor or registered dietitian before major diet changes.

Frequently asked questions

What is the difference between BMR and TDEE?

BMR (basal metabolic rate) is the energy your body burns at complete rest. TDEE (total daily energy expenditure) is BMR plus everything else: movement, exercise, digestion and daily activity. Your calorie target is based on TDEE.

How big a calorie deficit is safe?

A deficit of 300-500 kcal per day (about 0.25-0.5 kg per week) is sustainable for most people. Very low intakes can cause muscle loss, fatigue and nutrient gaps, so avoid crash diets.

Do I need to count exercise calories separately?

No. The activity multiplier already estimates your exercise. Adding watch or machine "calories burned" on top usually double-counts, and those estimates run high.

Why do men and women get different results?

The Mifflin-St Jeor equation accounts for average differences in lean mass: at the same size and age, women typically have slightly lower BMR, reflected in the -161 vs +5 constant.

How often should I recalculate?

Every 2-4 weeks, or after each 2-3 kg of weight change. A lighter body burns fewer calories, so targets drift as you progress.

How many calories should I eat per day?

Short answer: It depends on your size, sex, age, activity and goal. As a rough method: estimate your TDEE (total daily energy expenditure), then eat at TDEE to maintain, about 500 kcal less to lose roughly 0.5 kg per week, or about 500 more to gain. This calculator does all three steps for you.

Example: a moderately active 30-year-old man (175 cm, 70 kg) has a TDEE near 2,550 kcal, so about 2,050 kcal/day for steady fat loss. Individual needs vary, so treat the number as a starting point and adjust after 2-3 weeks.

What is the Mifflin-St Jeor equation?

Short answer: The Mifflin-St Jeor equation is the most widely validated formula for basal metabolic rate (BMR). For men: 10 x weight(kg) + 6.25 x height(cm) - 5 x age + 5. For women the same formula ends with - 161 instead of + 5.

BMR is then multiplied by an activity factor (1.2 sedentary up to 1.9 extra active) to estimate TDEE. No formula is exact for everyone, but Mifflin-St Jeor beats older equations like Harris-Benedict in validation studies.

What macro split should I use for fat loss?

Short answer: A practical default is 30% protein, 40% carbs and 30% fat of your calorie target. Higher protein (around 1.6-2.2 g per kg of body weight) helps preserve muscle in a deficit, which is why this calculator anchors protein first.

Convert percentages to grams: protein and carbs have 4 kcal per gram, fat has 9. At 2,000 kcal, 30% protein is 600 kcal or 150 g. Adjust the split to foods you will actually eat consistently.

How to use this calculator step by step

  1. Enter your age, sex, height and weight.
  2. Choose the activity level that best matches your week.
  3. Pick a goal: lose, maintain or gain weight.
  4. Click "Calculate calories" to get BMR, TDEE and your target.
  5. Use the macro grams to plan meals; recheck every 2-4 weeks as weight changes.

You may also need

BMI CalculatorCheck whether your weight is in a healthy range first. Body Fat CalculatorPair calorie targets with a body composition check. Unit ConverterConvert lbs/inches to kg/cm for the inputs above.