Calorie and Macronutrient Calculator

I wanted to put together something to help you work out what your daily calorie intake should be for your goals. Plug in your details below to get started:


Good! Now we should have a value for Total Daily Energy Expenditure (TDEE). This is the number of calories that (theoretically) you are expending on a daily basis, and so if you ate this number of calories your weight shouldn’t drastically change.

DISCLAIMER: no calculation is 100% correct. The formula used above (Mifflin-St Jeor) has been shown to be the most accurate so far, but this isn’t going to be the case in every situation. We have to start somewhere however.

Now copy your Total Daily Energy Expenditure and fill out the form below to give yourself a weight loss daily calorie intake and macronutrient split (protein, carbs, fats):


CONGRATULATIONS! You are one step closer to learning what your body actually needs. Whack these values into your favourite tracking app (I personally use MyFitnessPal).

  1.  Being in a calorie deficit is the most important determinant to weight loss. The reason why fad diets sometimes work is ONLY due to this. Not because they’re special. Please stop.
  2.  Macronutrients (protein, fats, carbohydrates) affect body composition and how easy you may find it to stick to the calorie deficit. Not enough protein in your diet and you may find yourself losing muscle mass. Not enough carbs and you feel like crap. Not enough fats and your body may struggle to regulate hormone production. Stop vilifying one of the three. They are all important.
  3.  Micronutrients determine long term health – they will catch up to you later if you ignore them. Often associated with so called “superfoods” the truth is we often get more than enough of them from our normal diet as long as you’re eating a good range of vegetables.


Calorie counting isn’t for life.

If you are overweight and want to lose weight for your health, this is the most accurate way of doing so. Use the opportunity whilst tracking to learn about portion sizes, adequate protein intake and understanding how to listen to your hunger.