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Calorie and macro calculator
How many calories to eat per day, for your body and your goal. It calculates your basal metabolic rate (BMR), your daily energy expenditure (TDEE) and your macros. Nothing you enter is stored.
To lose weight: 2,395 kcal per day. 400 kcal less than you burn in a day. Aim between 2,295 and 2,495 kcal.
This is an example. Enter your own numbers to see your result.
Aim between 2,295 and 2,495 kcal. A zone, not a number to the exact calorie.
How to split these calories
31 % of calories
44 % of calories
25 % of calories
This is an estimate, made with the Mifflin-St Jeor formula. It does not replace real tracking: three weeks of weigh-ins tell the truth, the formula does not.
Are you a coach?
This calculation is a starting point. In Moveat, your clients send their weight and photos every week, you read the curve and you adjust the diet with real foods. Free for 2 clients.
For coaches
Put it on your website
Copy one piece of code and the calculator appears on your coaching page. Free, no account needed.
Paste this code where you want the calculator to appear. It works on WordPress, Wix, Squarespace and any site that accepts HTML.
<iframe src="https://wemoveat.app/en/embed/calories" title="Calorie and macro calculator"
width="100%" height="1820" loading="lazy"
style="border:0;max-width:560px;display:block;margin:0 auto"></iframe>
<p style="text-align:center">Calculator by
<a href="https://wemoveat.app/en/tools/calorie-calculator">Moveat</a></p>How the calculation works
Basal metabolic rate
The Mifflin-St Jeor formula: 10 × weight in kg, plus 6.25 × height in cm, minus 5 × age. Then add 5 for a man, or subtract 161 for a woman. This is what your body burns at rest.
Daily expenditure (TDEE)
The basal metabolic rate is multiplied by an activity factor: 1.2 if you are sedentary, 1.375 if lightly active, 1.55 if active, 1.725 if very active.
The goal
A zone, not a single number. To lose weight, the target sits 300 to 500 kcal below your daily expenditure. To gain muscle, 200 to 400 kcal above. To keep your weight, within 100 kcal of it.
The macros
Macros are protein, carbs and fat. Protein is set per kilo of body weight: 2.2 g when losing weight, 2 g otherwise. Fat takes 25 % of the calories. Carbs take what is left.
Common questions
What is the difference between BMR and TDEE?
The basal metabolic rate (BMR) is what your body burns at rest, only to stay alive. The TDEE is your total daily energy expenditure: the BMR plus everything you do in a day, from walking to training. You eat according to the TDEE, never the BMR.
Why the Mifflin-St Jeor formula?
It is the equation most often recommended for adults today, and it is generally considered more accurate than the older Harris-Benedict formula. It needs only four values: sex, age, height and weight.
Is the result exact?
No, and no calculator is. A formula gives an estimate for an average person with your measurements. Two people with the same numbers can differ by a few hundred calories. Use the result as a starting point, follow your weight for three weeks, then adjust.
Why a zone and not one number?
Because a target to the exact calorie is false precision. Nobody eats 2,431 kcal every day. A zone tells you where to stay, and it leaves room for real life.
How much protein do I need?
The calculator sets a minimum: 2.2 g per kilo of body weight when losing weight, to protect muscle while calories go down, and 2 g per kilo otherwise. It is a floor, not a number to hit exactly.
Can I use this calculator on my own website?
Yes, it is free. Copy the code in the section above and paste it in your page. The calculator appears as it is here, in your visitor's browser, and nothing they type is stored.