Free Weight Loss & Calorie Calculator
TDEE, BMR & Macro Calculator

BMR is the number of calories your body burns at rest to maintain basic life functions like breathing, circulation, and cell production. It typically accounts for 60-75% of your total daily calorie expenditure. CalCalc AI uses the Mifflin-St Jeor equation, one of the most accurate methods to estimate your BMR.

TDEE is your total daily calorie needs, combining your BMR with calories burned through physical activity, exercise, and daily movement. This is the key number for managing your weight — eat below it to lose weight, above it to gain weight, or match it to maintain.

To lose weight safely, eat 300-500 calories below your TDEE. This creates a healthy calorie deficit for losing 0.5-1 kg (1-2 pounds) per week. Never eat below 1,200 calories (women) or 1,500 calories (men) without medical supervision. CalCalc AI automatically calculates your deficit based on your goals.

To gain muscle, eat 300-500 calories above your TDEE (a caloric surplus) and combine with regular strength training. Aim for 0.25-0.5 kg (0.5-1 pound) of weight gain per week. Focus on protein-rich, nutrient-dense foods for optimal muscle growth.

CalCalc AI uses the scientifically validated Mifflin-St Jeor equation, which research shows is one of the most accurate formulas for estimating calorie needs. However, individual results may vary based on factors like muscle mass, genetics, metabolism, and medical conditions. Use your results as a starting point and adjust based on your progress.

Macronutrients are the three main nutrients your body needs in large amounts: protein (for muscle repair and growth), carbohydrates (for energy), and fats (for hormone production and nutrient absorption). CalCalc AI calculates your ideal macro split based on your calorie target and fitness goals.

Choose Sedentary if you have a desk job with little exercise. Lightly Active for light exercise 1-3 days per week. Moderately Active for moderate exercise 3-5 days per week. Very Active for hard exercise 6-7 days per week. Extremely Active for very intense exercise plus a physically demanding job.

Yes. Recalculate your calorie needs every 2-5 kg (5-10 pounds) of weight change, as your BMR decreases as you lose weight. This ensures you maintain an appropriate calorie deficit and continue making progress toward your goals.

Yes. CalCalc AI supports multiple unit systems including metric (kg/cm) and imperial (stones, pounds, feet, inches). Simply select your preferred units in the calculator and enter your measurements. The calculations are equally accurate regardless of which units you use.

The core calorie calculator is completely free — no sign-up needed. For advanced features like AI meal plans, a personal nutrition coach, and food photo scanning, CalCalc offers a Pro plan at $9.90/month. Every Pro subscription starts with a free trial so you can try everything risk-free.

CalCalc Pro includes three AI-powered tools: the Meal Planner generates personalised weekly meal plans based on your calorie targets and dietary preferences; the Nutrition Coach is a chat-based assistant that answers diet questions, suggests meals, and provides accountability; and the Food Scanner analyses photos of your meals to estimate calories and macros instantly.

When you subscribe to CalCalc Pro, you get a free trial of full access to all AI features at no cost. You won't be charged until the trial ends. You can cancel anytime during the trial from your account settings and you won't be billed.