Formula-based, source-checked
Calculate your BMI, BMR, TDEE, calorie target, calorie deficit and daily macros using one simple set of inputs.
Four short steps — basic information, lifestyle, goal, macro preference — and you get every number at once: BMI, resting energy, maintenance calories, goal calories, the size of your adjustment and a macro split, each with an expandable explanation of exactly how it was produced.
Calculate My ResultsBMI
23.4
BMR
1,650 kcal
Maintenance
2,450 kcal
Goal calories
2,080 kcal
Daily deficit
370 kcal
Protein
130 g
Carbohydrates
234 g
Fat
69 g
Prefer one number at a time? Each calculator shows its inputs, its formula and its limitations on the page.
Estimate the energy your body uses at complete rest.
Estimate the total energy you use across a normal day.
Turn your maintenance estimate into a daily calorie target.
See how large your deficit is and how aggressive it looks.
Split a calorie target into protein, carbohydrates and fat.
Place your height and weight on the standard adult BMI scale.
We estimate BMR with the Mifflin-St Jeor equation from age, sex, height and weight.
A multiplier from 1.20 to 1.90 converts BMR into total daily energy expenditure.
Your goal scales maintenance by a percentage, so the adjustment matches your body size.
Protein is set from body weight or a percentage, fat follows, and carbohydrate takes the remainder.
BMR, TDEE, calorie targets and calorie deficits are four different numbers that people often confuse.
| Calculator | Inputs | What you get | Best for |
|---|---|---|---|
| BMI | Height and weight | A screening score and category | Quick population-level context |
| BMR | Age, sex, height, weight | Energy used at rest, kcal per day | The floor of your energy requirement |
| TDEE | BMR inputs plus activity | Maintenance energy, kcal per day | Knowing what maintenance looks like |
| Calorie target | TDEE plus a goal and pace | A daily intake figure | Setting an intake you can hold |
| Calorie deficit | TDEE plus a percentage or pace | Daily and weekly gap below maintenance | Judging how aggressive a plan is |
| Macros | Calorie target and body weight | Grams of protein, carbohydrate and fat | Turning calories into meals |
Longer reads that explain the reasoning behind the numbers, grouped into 6 clusters.
Calories and Metabolism
Learn how to estimate your daily calorie target for maintenance, fat loss or weight gain, why a fixed 500-calorie cut does not suit everyone, and how to calibrate your number over 14 days.
Yes. Every calculator on VELOFITZONE is free, needs no account and shows your results immediately. Nothing is hidden behind an email address, a survey or a payment.
Resting energy is estimated with the Mifflin-St Jeor equation, which performed well against measured values in mixed adult populations. Total daily energy expenditure applies a standard activity multiplier between 1.20 and 1.90.
Prediction equations usually land within about 5 to 10 per cent of measured resting energy expenditure, and the activity multiplier adds further uncertainty. Treat any result as a starting range and refine it from three to four weeks of your own weight trend.
No. All maths runs in your browser. Your age, sex, height, weight, BMI, calorie target and macros are never sent to a server, never placed in a URL and never included in analytics.
BMI is a screening measure. It cannot see body-fat percentage, muscle mass, fat distribution, bone density or fitness, so it should be read as one piece of context alongside other measurements.
Every three to four weeks, or after a weight change of a few kilograms. Energy needs fall as body weight falls, so an old estimate slowly stops matching your body.
VELOFITZONE provides general educational estimates produced by published equations. It is not medical advice, is not diagnostic, and is not a substitute for consultation with a qualified clinician or registered dietitian. Do not use this site for emergencies. Additional individual guidance is needed during pregnancy or breastfeeding, for children and adolescents, and for anyone with a history of disordered eating or a medical condition affecting nutrition. No result promises or guarantees a health outcome.
Read the full medical disclaimer