bloomFree Calorie & Macro Calculator
Your daily calories, protein, carbs and fat in 30 seconds. Based on the Mifflin-St Jeor equation, the formula clinicians use.
Everything is calculated right here in your browser. Nothing is sent or stored.
These numbers are educational estimates, not medical advice. Listen to your body and check in with a professional for anything serious.
What your numbers mean
BMR (at rest)
Your Basal Metabolic Rate is what your body burns at complete rest, just keeping you alive: breathing, circulation, cell repair. It is the floor of your energy needs, not your eating target.
TDEE (maintenance)
Your Total Daily Energy Expenditure is BMR plus everything you do: walking, training, fidgeting, digesting. This is your maintenance number. Eat at it and your weight holds steady.
Your calorie target
Your target is TDEE adjusted for your goal: below maintenance to lose, slightly above to gain muscle, at maintenance to hold. The calculator sets the size of that adjustment from the goal you choose.
The honest math of a deficit
One kilogram of body fat stores roughly 7,700 kcal. That is the classic approximation; real bodies vary. A 500 kcal daily deficit therefore adds up to about half a kilo per week. This is why crash diets disappoint: the math has no shortcuts, only a pace you can live with.
Numbers are the start. A plan is the change.
Bloom turns these numbers into a full personalized plan: a 7-day meal plan with exact grams and prep steps, your training week, fasting guidance and supplements. One-time €8.88, yours forever.
Common questions
How are my calories calculated?
We use the Mifflin-St Jeor equation, the formula clinical dietitians rely on, then adjust it for your activity level and goal. It is an evidence-based estimate; treat it as your starting point and fine-tune from real results.
What is TDEE?
Total Daily Energy Expenditure: the calories your body burns in a day including movement. Eat below it to lose weight, above it to gain, at it to maintain.
Is this calculator really free?
Yes, free and unlimited. Your inputs never leave your browser.
How do I turn these numbers into meals and workouts?
That is what the Bloom Plan does: a one-time personalized plan with a 7-day meal plan in exact grams, a training week, fasting guidance and supplements, built from a 2-minute questionnaire.
How many calories should I eat a day to lose weight?
Take your TDEE from the calculator and eat 300 to 500 kcal below it. That is a pace most people can hold without feeling punished. Bigger deficits work faster but fail more often. Aim to lose about 0.5 to 1 percent of your body weight per week.
What is a safe rate of weight loss per week?
A widely used coaching rule is 0.5 to 1 percent of your body weight per week. For most people that is 0.4 to 0.9 kg. Faster than that usually costs muscle, energy and consistency. Slower is not failure; it is easier to keep.
Should I eat back the calories I burn exercising?
Usually no. Your activity level in the calculator already includes your training, so eating exercise calories back counts them twice. Watches and machines also overestimate burn. Trust your weekly weight trend instead: if it moves as planned, your numbers are right.
Why has my weight loss stalled?
The usual suspects: water retention hiding fat loss for a week or two, portions quietly growing, and a real drop in your needs as you get lighter. Hold your plan for two more weeks before changing anything. If the trend is still flat, lower your target by 100 to 200 kcal or recalculate.
How much protein do I need to build muscle?
Research points to about 1.6 grams per kilogram of body weight per day, with little extra benefit beyond 2.2 (a 2018 meta-analysis in the British Journal of Sports Medicine). Bloom sets your protein inside this range and caps it sensibly for your body size.
Are calorie calculators accurate?
They are good estimates, not lab measurements. The Mifflin-St Jeor equation we use is the one dietitians prefer because it lands closest to measured values for most people. Treat your number as a starting point, watch your weekly trend for two weeks, then adjust in small steps.
Does fasting change how many calories I need?
No. Fasting changes when you eat, not how much you need. The same daily target applies whether you eat in a 16:8 window or across three meals. Many people simply find it easier to stay under their target with a shorter eating window.
How many calories do I need to gain muscle without gaining fat?
Eat a small surplus of roughly 200 to 300 kcal above your TDEE with enough protein, and train with progression. Bigger surpluses mostly add fat. Expect slow scale movement; muscle is built in months, not weeks. Beginners can even recomp at maintenance.
Can I use these numbers while pregnant or breastfeeding?
Not while pregnant: calorie targets in pregnancy need your doctor or midwife, so Bloom does not build plans then. While breastfeeding, Bloom adds a lactation allowance, keeps your pace gentle and never sets your target below 1800 kcal. Check with your doctor either way.
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Last updated: July 22, 2026