BMI & Calorie Calculator

BMI & Calorie Calculator gives you every number you need to reach your fitness goal — in plain language, not just raw data.

Enter your age, weight, height, activity level and goal. In one tap you get your BMI, daily calorie burn, calorie deficit or surplus target, and a full macro breakdown for protein, carbs and fat.

WHAT YOU GET

BMI Calculator
Instantly calculates your Body Mass Index with a colour-coded result bar. See your ideal healthy weight range and a plain-language health category. Includes an honest note: BMI does not account for muscle mass, so athletes should use it as a guide only.

Calorie Deficit Calculator
Find out exactly how many calories you need per day to lose weight, build muscle or maintain. Your calorie deficit or surplus is shown clearly — no guessing, no confusion.

TDEE Calculator
Uses the gold-standard Mifflin-St Jeor formula to calculate your Total Daily Energy Expenditure based on your real activity level. Five activity levels from sedentary to very active.

Macro Calculator
Get your daily protein, carbs and fat targets in grams — automatically calculated for your goal. Protein target is shown per kg of bodyweight so you know exactly how much to eat to protect muscle.

FIVE GOALS SUPPORTED
- Maintain: eat at your maintenance calories
- Lose Fat: 500 kcal daily deficit for steady 0.5 kg/week loss
- Build Muscle: 300 kcal surplus for lean muscle gain
- Body Recomp: lose fat and build muscle simultaneously (200 kcal deficit, maximum protein)
- Keto: fat-dominant macros with carbs under 50g to stay in ketosis

WEIGHT GOAL PLANNER
Enter your target weight and see how many weeks it will take at moderate pace (0.5 kg/week) and aggressive pace (1 kg/week), plus an estimated goal date.

PLAIN ENGLISH SUMMARY
Every calculation ends with a short human summary: what your numbers mean, what your deficit is, and what to expect each week. No more staring at numbers wondering what to do next.

WATER INTAKE
Daily water recommendation calculated from your bodyweight (35 ml per kg).

THREE UNIT SYSTEMS
Metric (kg / cm), Imperial (lbs / ft / in) and British Stones — switch instantly at the top of the screen.

WORKS OFFLINE
No internet connection required. No account. No subscription. No data collected. Calculate as many times as you want, completely free.

BMI, Calorie & Macro Calculator is the straightforward fitness tool for anyone starting a weight loss journey, tracking a calorie deficit, calculating macros for muscle building, or following a keto plan in 2026.