Calorie Calculator
Calculating calories is the first step in any successful nutrition plan. With MKFIT you can calculate your daily calories (TDEE) in seconds and know exactly how many calories you need to lose fat, maintain or build muscle.
How to calculate your calories
Enter your age, height, weight, gender and daily activity level, then pick your goal. The calculator uses the Mifflin-St Jeor equation to find your basal metabolic rate (BMR), then multiplies it by an activity factor to give your TDEE. For fat loss, 500 calories are subtracted; for muscle gain, 400 are added.
Why count calories?
- Set a clear goal — fat loss, maintenance or muscle gain.
- Understand your metabolism — learn how many calories your body burns daily.
- Faster results — eat the right number instead of guessing.
- Link to macros — after calories, split them into protein, carbs and fats.
Related tools
- Macro calculator — split calories into protein, carbs and fats.
- Protein calculator — find your daily protein needs.
- Body fat calculator — estimate your body fat percentage.
- Best online training program — personalized workout and nutrition plan.
FAQ
What are my daily calorie needs? They are called TDEE and depend on age, height, weight, gender and activity. To maintain weight, eat around this number.
How many calories should I cut to lose fat? A 300–500 calorie daily deficit is safe and typically leads to 0.25–0.5 kg of fat loss per week.
Is the calculator accurate? Mifflin-St Jeor gives an excellent scientific estimate, but individual variation exists. Track your weight weekly and adjust.