Skip to content Daily Calorie Calculator
Fast, mobile-safe estimate using standard Mifflin-St Jeor calorie math. Educational only; adjust with real progress and medical guidance when needed.
Formula: Mifflin-St Jeor. Use this as a starting point, then adjust after 2–3 weeks based on weight trend, performance, hunger, and recovery.
Pick your goal — we’ll pick your tools
Nineteen tools is a lot of tabs. Start with what you actually want, run these in order, and you’ll have a plan instead of a pile of numbers.
I want to lose fat
Calories decide the direction; protein protects the muscle while you go.
1Daily Calorie Intake Calculator→2Fat Loss Protein Calculator→3Body Fat Calculator→
I want to build muscle
A small surplus, enough protein, and a lean-mass number worth growing.
1Macro Calculator→2Lean Body Mass Calculator→3Daily Calorie Intake Calculator→
I want to run faster
Know your engine, your zones and your paces — in that order.
1VO2 Max Calculator→2Heart Rate Zone Calculator→3Running Pace Calculator→
I just want my baseline
Three honest numbers that describe where you’re starting from.
Five numbers run your whole plan
The calculators aren’t nineteen separate toys — they’re one chain. Your BMR feeds your calorie target, your target splits into macros, protein sets the floor, and your zones decide how hard to train. Run them in this order:
Daily calories
BMR × your activity = maintenance (TDEE). Eat under it to lose, over it to gain.
Start with the burn
How much energy you use — at rest, across your day, and at the table. Get these right and every diet decision gets easier.
BMR Calculator
The calories your body burns at complete rest — the base every other number builds on.
Daily Calorie Intake Calculator
Your maintenance calories (TDEE) and the exact daily target for losing, keeping or gaining weight.
Daily Calories Burned Calculator
What your day actually burns, activity by activity — work, walking, training, all of it.
BMI, BMR & WHR Calculator
Three core health numbers in one pass: body mass index, basal metabolic rate and waist-to-hip ratio.
Daily Calorie Calculator Guide
The full walkthrough: TDEE and BMR explained, then turned into actual meals.
What the scale can’t tell you
Weight is one number. These tools split it into fat, muscle and proportion — the numbers that actually describe your body.
Body Fat Calculator
Your body-fat percentage, and how your weight splits between fat mass and lean mass.
BMI Calculator
The classic height-to-weight screening number, with the official bands explained honestly.
Lean Body Mass Calculator
How much of you is muscle, bone and tissue — the number lifters actually plan around.
BMI & Metabolic Health Guide
What BMI can and can’t tell you — and the metabolic markers that matter more.
From target to plate
A calorie number is useless until it becomes food. These tools split it, portion it and plan it.
Macro Calculator
Split your calorie target into protein, carbs and fat matched to your goal.
Fat Loss Protein Calculator
The daily protein floor that protects your muscle while you cut.
Meal Calorie Calculator
Add up what’s actually on your plate, meal by meal, before it surprises you.
Calorie Counter & Meal Planner Guide
The best apps and methods for counting calories without losing your mind.
Train at the right intensity
Most people train too hard on easy days and too easy on hard days. Your zones fix that in one calculation.
Heart Rate Zone Calculator
All five training zones, calculated from your heart-rate reserve (Karvonen) or your threshold.
Zone 2 Calculator
Your easy aerobic range — the conversational pace that builds your engine.
Fat Burning Heart Rate Calculator
The heart-rate range where fat supplies the biggest share of the fuel.
Pace, engine, fuel
For runners: what your engine can do, how fast to run it, and what it costs to fuel.
VO2 Max Calculator
Estimate your aerobic ceiling three science-backed ways — and see what the number means.
Running Pace Calculator
Pace, splits and finish times, with race predictions from 5K to marathon.
Running Calorie Calculator
Net vs gross burn for your runs, including incline — and how to refuel afterwards.
Compare the tools side by side
Every tool and guide on one table — what it gives you, what it needs from you, and where it lives. Tap any name to open it.
How these numbers are calculated
A calculator is only as honest as its formula. Ours use the published standards — and where a number is an estimate, we say so.
Mifflin–St Jeor for BMR
The 1990 equation validated as the most accurate for modern adults — within about ±5% for most people. It replaced the 1919 Harris-Benedict equation, which overestimates. Read the original study →
Karvonen for heart-rate zones
Zones built on your heart-rate reserve — the gap between resting and max — land closer to your real physiology than flat percentages of max alone. Threshold-based zones are offered where a tool supports them.
WHO bands for BMI
BMI categories follow the World Health Organization ranges. Useful as a fast screen — misleading for muscular builds and older adults, which is why we pair it with body-fat percentage.
The honest bit: every calculator here produces an estimate, typically within ±5–10% of a lab measurement. Treat the result as your starting line, then adjust from your real trend — if your weight does what the number predicted over 2–3 weeks, it’s right for you. These tools support a healthy lifestyle; they don’t diagnose anything. If you have a medical condition, talk to your doctor before acting on calorie or training targets.
Harris-Benedict vs Mifflin–St Jeor: the BMR verdict
Why the tools above default to the newer equation:
