Calories per day
How many calories your body burns each day: your starting point for everything else.
- Calories burned per day (TDEE)
- Basal metabolic rate
- Per meal
Free calculators
Free calculators: calories and macros
Three tools, to use in order: how many calories you burn per day, what target to aim for to lose weight and at what pace, then how to split that target into protein, carbs and fat.
Your path in 3 calculations
Example · man, age 42, 5 ft 9 in, 183 lb, moderately active, goal 165 lb
1 · What you burn
2,670kcal
per day
Calories per day
2 · Your target
2,120kcal
to lose 1.1 lb a week
Calorie deficit
3 · Your protein
149g
per day, with 222 g of carbs and 71 g of fat
Protein and macros
Each calculation builds on the one before. Tap a number to calculate your own.
The three calculators
Calorie deficit
Your daily target to lose weight at the pace you choose, and the month you could reach your goal.
- Daily target
- Goal month
- Week-by-week curve
Protein and macros
Your target split into grams of protein, carbs and fat, based on your goal.
- Grams per macro
- Per meal
- Food equivalents
The same basis for all three
Mifflin-St Jeor
The reference equation for estimating your basal metabolic rate.
Your activity
A factor from 1.2 to 1.9 to go from rest to what you burn over the day.
7,700 kcal per kilo
The usual rule of thumb for how fast you lose, adjusted by a projection that slows down over time.
Nothing is sent
The calculation runs in your browser, with no sign-up.
These are estimates, to adjust based on how your weight actually changes. For healthy adults aged 18 to 80, not medical advice.
Frequently asked questions
Which calculator should I start with?
Start with “Calories per day”: that's what you burn, the starting point for the other two. To lose weight, go on to “Calorie deficit” next, then split your target with “Protein and macros.”
Are these calculations reliable?
They are based on the reference formulas, but they remain estimates: in most adults, measured metabolism lands within 10% of the equation. Track your weight for two to three weeks and adjust.
Are the calculators free?
Yes, with no sign-up. The calculation runs in your browser: nothing you enter is sent.
Track your meals without counting everything by hand
Send your meal on WhatsApp, as a photo, a voice note or text. Hephira estimates the calories and macros in a few seconds and keeps your journal. No app to install.
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