⚠️ These are estimates using the Mifflin-St Jeor formula (±10% accuracy). Individual metabolism varies. Do not go below 1,200 kcal/day (women) or 1,500 kcal/day (men). Consult a doctor or dietitian for personalised advice.
SuccessMate's free calorie calculator uses the clinically validated Mifflin-St Jeor formula — more accurate than the older Harris-Benedict equation — to calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) based on your age, gender, weight, height and activity level. Whether you are in India, the USA, the United Kingdom, Canada, Australia, Germany or the UAE, this tool shows how many calories you need to maintain, lose or gain weight — along with a complete daily macro breakdown of protein, carbohydrates and fat.
What is BMR and TDEE?
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest — just for breathing, circulation and cell repair. TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor (1.2 for sedentary to 1.9 for very active). TDEE is the number of calories you need each day to maintain your current weight. Eating below TDEE causes fat loss; eating above causes weight gain.
Macros — Protein, Carbs and Fat
Macronutrients determine your body composition as much as total calories. Protein (4 kcal/g) preserves muscle mass during fat loss and increases satiety. Carbohydrates (4 kcal/g) are the primary fuel for exercise and brain function. Fat (9 kcal/g) is essential for hormones and vitamin absorption. This calculator recommends 30% protein, 40% carbs and 30% fat — optimal for general fitness. Increasing protein to 35–40% is recommended for active individuals or during cutting phases.
1 kg of fat ≈ 7,700 calories. To lose 1 kg/week you need a daily deficit of 1,100 kcal. A safe rate is 500 kcal/day deficit (0.5 kg/week). Never go below 1,200 kcal/day (women) or 1,500 kcal/day (men) without medical supervision.
What are macros and why do they matter? ▾
Macros (macronutrients) are protein (4 kcal/g), carbohydrates (4 kcal/g) and fat (9 kcal/g). Total calories determine if you lose or gain weight, but macros determine body composition. Higher protein preserves muscle during weight loss and reduces hunger. Standard split: 30% protein, 40% carbs, 30% fat.
Ideal weight range (BMI 18.5–24.9): For a 170cm person, that is 53–72 kg. For 160cm: 47–64 kg. For 175cm: 57–76 kg. However, BMI doesn't account for muscle mass. Athletes and bodybuilders often have high BMI but low body fat. The calculator shows your ideal weight range based on WHO BMI guidelines.