KiloTrack

Free Daily Calorie Calculator
TDEE, BMR & Macros

Use this free online calorie calculator for weight loss, maintenance or weight gain. Instant daily calorie intake calculator with TDEE, BMR & macros — clear targets you can track in KiloTrack.

Your details

Enter your details to get daily targets
Units
Sex
Age
Height
cm
Weight
kg
Goal
Activity level
Diet type
Balanced

Your results

Calorie, BMR, TDEE & macros summary
Recommended daily calories
0
to maintain your current weight
Calorie breakdown
BMR (Basal Metabolic Rate)
Energy your body burns at rest.
0
TDEE (Total Daily Energy Expenditure)
Your BMR plus daily activity.
0
Macronutrients
Carbs
50 %
0 g
Protein
20 %
0 g
Fat
30 %
0 g
* These are estimates based on the Mifflin–St Jeor equation. For personalized advice, consult a healthcare professional.

How this TDEE & BMR calculator works

1

We calculate your Basal Metabolic Rate (BMR) using the Mifflin–St Jeor equation and apply your activity factor to estimate your Total Daily Energy Expenditure (TDEE).

2

Then, based on your goal, we recommend a calorie deficit for fat loss or a calorie surplus for muscle gain.

3

In the KiloTrack app, your targets update automatically as you log your weight — helping you stay consistent without manual recalculations.

Start Tracking in KiloTrack

Choose Your Goal

Calorie calculator for weight loss, maintenance & muscle gain

Weight loss

Create a sustainable calorie deficit for steady fat loss — the built-in calorie deficit calculator helps pick the right pace.

Maintenance

Find your maintenance calories and keep energy stable — use the maintenance calorie calculator to stay on track.

Muscle gain

Add a healthy surplus to build lean mass — a simple weight gain calculator approach with clear macro targets.

Macro Calculator for Protein, Carbs & Fats

Use our free online macro calculator for weight loss, maintenance or muscle gain. Get personalized macro targets based on your body, activity and preferred diet (balanced, keto, high-protein, vegan and more), then track macros and calories together in KiloTrack.

KiloTrack — Calorie Counter & Macro Tracker

Simple, private food diary with TDEE-based targets

Log meals in seconds with a clean diary and fast barcode scanner using USDA & Open Food Facts.
Track calories, macros and micronutrients with fully custom daily targets.
Keep water & weight logs with flexible reminders and clear charts.
Privacy-first — no sign-up; your data stays on your device.
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Start tracking smarter today

KiloTrack helps you track calories, macros, water and weight — no sign-up, all data on your device.

Download on the
App Store
GET IT ON
Google Play

Frequently Asked Questions

Find clear answers about how to calculate your daily calories, TDEE, BMR, and macros — and learn how to use these results for weight loss or maintenance.

Is this calorie calculator accurate?

Yes. We use the Mifflin–St Jeor formula for BMR and apply your activity level to estimate TDEE — a reliable starting point. Your real-world logs in KiloTrack help refine targets over time.

What’s the difference between BMR, RMR and TDEE?

BMR (or Resting Metabolic Rate, RMR) is energy at rest; TDEE includes your daily activity. Eat below TDEE for weight loss, around TDEE for maintenance, and above TDEE for gain. This page works as a BMR/RMR calculator and a TDEE calculator.

How do I use the TDEE calculator for weight loss?

Calculate TDEE, then choose a moderate calorie deficit (e.g., 10–20%). The app keeps a daily caloric calculator view so you can compare intake vs target and adjust as needed.

Can I use this for weight gain or muscle building?

Absolutely. Switch from deficit to surplus — our weight gain calculator logic adds calories gradually while keeping protein on target.

Is this a caloric needs or calorie requirement calculator?

Yes. It’s both a caloric needs calculator and a calorie requirement calculator — it estimates daily calorie needs from your BMR/RMR and activity level.

Do I need to create an account?

No. The calculator is free and the KiloTrack app works without sign-up. Your data stays on your device.

Is there a daily kcal calculator or macro calculator free?

Yes. This tool doubles as a daily kcal calculator, and the macro calculator is free to use online.