Fill in your details and click Calculate to see your daily calorie needs.
🥩 Suggested Daily Macros
What is BMR?
Your Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest — just to keep you alive. Your BMR is:
Your total daily needs are higher because of your activity level and daily movement.
🏃 Activity Level Guide — Which One Are You?
| Level | Description | Examples | Multiplier |
|---|---|---|---|
| Sedentary | Little or no exercise | Desk job, no gym, mostly sitting | ×1.2 |
| Lightly Active | Light exercise 1–3 days/week | Walking, light yoga, casual cycling | ×1.375 |
| Moderately Active | Moderate exercise 3–5 days/week | Gym workouts, jogging, swimming | ×1.55 |
| Very Active | Hard exercise 6–7 days/week | Daily training, sports athlete | ×1.725 |
| Extra Active | Very hard exercise + physical job | Professional athlete, construction | ×1.9 |
Understanding Your Calories
The science behind calories and weight management
What is a Calorie?
A calorie is a unit of energy. Your body needs calories to function — to breathe, move, think and repair itself. The food and drink you consume provides these calories.
Calorie Deficit
To lose weight you need to consume fewer calories than you burn. A deficit of 500 calories per day typically results in approximately 0.5kg (1lb) of weight loss per week.
Calorie Surplus
To gain weight or build muscle you need to eat more calories than you burn. A modest surplus of 300–500 calories per day is recommended for lean muscle building.
Macronutrients
Calories come from three macronutrients — protein (4 cal/g), carbohydrates (4 cal/g) and fats (9 cal/g). A balanced split supports energy, muscle and overall health.