Ultimate Calorie Calculator
World’s most advanced calorie calculator with meal planning, progress tracking, food database, and personalized nutrition plans. Calculate your TDEE, BMR, and macros for any fitness goal.
Personal Information
Your Results
Daily Calories
BMR
Weekly Change
Protein
Carbohydrates
Fat
Your Daily Meal Plan
Breakfast
Morning Snack
Lunch
Afternoon Snack
Dinner
Evening Snack
Calculation History
Food Database
Frequently Asked Questions
Our Ultimate Calorie Calculator uses multiple scientifically validated equations (Mifflin-St Jeor, Harris-Benedict, and Katch-McArdle) and considers more personal factors than basic calculators. We account for body fat percentage when available, provide customized macronutrient ratios based on your diet type, and offer personalized meal planning based on your specific calorie needs.
We recommend recalculating your calorie needs every 4-6 weeks, or whenever you experience significant weight changes (±5% of body weight), changes in activity level, or when you plateau in your progress. The calculator saves your history so you can track changes over time.
Absolutely! Select the “Gain weight” option for a moderate surplus or “Gain weight aggressively” for a more significant surplus. For muscle building, we recommend the “High Protein” diet type to support muscle synthesis, and combine your nutrition plan with resistance training for optimal results.
Our food database contains verified nutritional information for common foods. For the most accurate tracking, we recommend using a dedicated food tracking app and consulting product labels. The database serves as a helpful reference for meal planning and understanding macronutrient content.
Expert Recommendations
For Weight Loss
Combine your calorie deficit with regular exercise, prioritize protein intake to preserve muscle mass, and focus on nutrient-dense foods. A moderate deficit of 500 calories daily typically results in sustainable weight loss of about 0.5kg per week.
For Muscle Gain
Ensure adequate protein intake (1.6-2.2g per kg of body weight), time your nutrition around workouts, and be patient with your progress. A surplus of 300-500 calories is usually sufficient for lean muscle growth without excessive fat gain.
General Tips
Stay hydrated, get adequate sleep (7-9 hours), manage stress levels, and be consistent with your nutrition plan. Remember that these calculations are estimates – adjust based on your individual response and consult with a healthcare professional for personalized advice.