Free Calorie Calculator – Know Exactly What to Eat
Calculate your calorie needs, macros, and nutrition targets instantly with NutriLumo.
🔢 Calorie Calculator
Calculate your daily total energy expenditure (TDEE)
🔢 Calorie Calculator
Calculate your daily total energy expenditure (TDEE)
What is a Calorie Calculator?
A calorie calculator estimates how many calories your body needs daily based on your age, weight, height, and activity level. It differentiates between your Basal Metabolic Rate (BMR) and your Total Daily Energy Expenditure (TDEE). NutriLumo uses the Mifflin-St. Jeor formula, one of the most scientifically accurate methods available.
How Many Calories Do You Need?
Your daily calorie needs depend on your goal. For weight loss, a deficit of 300–500 kcal per day leads to sustainable fat loss of about 0.3–0.5 kg per week. For muscle gain, a surplus of 200–300 kcal combined with sufficient protein (1.6–2.2 g per kg body weight) is ideal. For maintenance, your TDEE is exactly what you should consume.
How Is It Calculated?
NutriLumo uses the Mifflin-St. Jeor formula, one of the most precise methods for estimating your Basal Metabolic Rate (BMR). This is then multiplied by your activity factor to determine your TDEE. For men: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age) + 5. For women: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age) – 161.
Macros: Protein, Carbs and Fat
Beyond calories, macronutrients are key to your success. Protein is the most important macronutrient for muscle retention and satiety. NutriLumo automatically calculates an optimal macro split based on your goal: higher protein for weight loss, a balanced ratio of protein, carbs and healthy fats for muscle gain.
Want a Full Personalised Meal Plan?
Based on your calories and macros, NutriLumo Premium creates personalised recipes, weekly plans and shopping lists for you.