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Health Calories Caluculator

METABOLIC PROFILE CALCULATOR
CALORIC SCAN LIVE

METABOLIC TDEE

DAILY TARGET ENERGY (TDEE)
0
KCAL / DAY
MACRONUTRIENT BUDGET ALLOCATION:
AWAITING SYSTEM PARAMETERS...

NEW HORIZONS HEALTH CONTROL • NUTRITIONAL SIMULATION LAYER 2026

TDEE & Calorie Analyzer: a smart way to analyze your weight and calories

Now you can easily track your daily energy expenditure, analyze calorie intake, and monitor your weight metrics with a seamless connection — designed to help you optimize your nutrition and reach your fitness targets.

Open TDEE Analyzer Dashboard

BMR vs TDEE Comparison

Basal Metabolic Rate & Total Daily Energy Expenditure

BMR is the calories your body burns at complete rest. TDEE is your total daily burn including all activity. Use TDEE (not BMR) as your calorie target for weight loss, maintenance or muscle gain.

Metric BMR TDEE
Definition
 Calories burned at complete rest (fasted, lying still) Total calories burned in a full day (BMR + all activity)
What it includes
 Organ function, breathing, basic cell repair only BMR + NEAT + exercise + thermic effect of food
Typical share of total
 60–75% of daily calories 100% (your full maintenance number)
Best used for
 Understanding baseline metabolism • Never use as daily target Setting calorie targets for fat loss, maintenance or surplus
Key rule
 Always eat relative to TDEE, never to BMR alone

How Activity Turns BMR into TDEE

Multiply your BMR by the factor that matches your real lifestyle.

Activity Level Multiplier Example (BMR 1,600) Typical Lifestyle
Sedentary
Little or no exercise
 1.2 0 kcal Desk job, mostly sitting
Lightly Active
1–3 days exercise / week
 1.375 0 kcal Light workouts or walking
Moderately Active
3–5 days exercise / week
 1.55 0 kcal Regular training or active job
Very Active
6–7 days hard exercise
 1.725 0 kcal Daily intense training
Extra Active
Physical job + training
 1.9 0 kcal Manual labour + gym

Note: Example uses a BMR of 1,600 kcal. Real BMR is calculated with Mifflin-St Jeor (most accurate for adults). Always choose the activity level honestly — most people overestimate. For fat loss aim 300–500 kcal below TDEE. Values are estimates only.

Daily Meal Plan

Pre-Calculated for 1,589 kcal TDEE • Morning • Day • Night
Morning
Oatmeal + Banana + Almonds
40g oats, 1 medium banana, 10g almonds, cinnamon
0 kcal
P: 12g • C: 52g • F: 9g
Morning
Greek Yogurt Bowl
170g non-fat Greek yogurt, 80g berries, 1 tsp honey, chia
0 kcal
P: 22g • C: 28g • F: 4g
Morning
Egg White Omelette
4 egg whites, spinach, tomato, 20g feta, 1 slice toast
0 kcal
P: 28g • C: 22g • F: 8g
Morning
Protein Smoothie
1 scoop whey, 200ml almond milk, spinach, ½ banana
0 kcal
P: 28g • C: 24g • F: 5g
Morning
Avocado Toast + Egg
1 slice wholegrain, 40g avocado, 1 boiled egg, chili flakes
0 kcal
P: 15g • C: 28g • F: 18g
Morning
Cottage Cheese + Fruit
150g low-fat cottage cheese, 100g pineapple, cinnamon
0 kcal
P: 24g • C: 20g • F: 4g
Morning
Overnight Oats
35g oats, 120g yogurt, chia, berries, stevia
0 kcal
P: 16g • C: 42g • F: 7g
Morning
Scrambled Tofu
150g firm tofu, turmeric, spinach, 1 slice toast
0 kcal
P: 22g • C: 20g • F: 11g
Morning
Peanut Butter Banana Toast
1 slice wholegrain, 15g PB, ½ banana, cinnamon
0 kcal
P: 12g • C: 38g • F: 14g
Morning
Green Smoothie
Spinach, cucumber, apple, protein powder, ginger
0 kcal
P: 24g • C: 26g • F: 3g
Day
Grilled Chicken Salad
120g chicken breast, mixed greens, cucumber, 10g olive oil
0 kcal
P: 35g • C: 12g • F: 18g
Day
Turkey Wrap
Wholewheat wrap, 100g turkey, salad, 1 tbsp hummus
0 kcal
P: 32g • C: 38g • F: 14g
Day
Tuna & Quinoa Bowl
1 can tuna in water, 60g cooked quinoa, veggies, lemon
0 kcal
P: 38g • C: 28g • F: 8g
Day
Lentil Soup + Bread
300g lentil soup, 1 small wholegrain roll
0 kcal
P: 22g • C: 55g • F: 7g
Day
Grilled Salmon Salad
100g salmon, mixed leaves, cherry tomatoes, balsamic
0 kcal
P: 28g • C: 10g • F: 20g
Day
Chicken Stir-Fry
120g chicken, lots of vegetables, 40g rice, light soy
0 kcal
P: 36g • C: 35g • F: 10g
Day
Egg Fried Rice (Light)
2 eggs, 50g cooked rice, mixed vegetables, low oil
0 kcal
P: 20g • C: 38g • F: 12g
Day
Chickpea Buddha Bowl
120g chickpeas, roasted veggies, tahini drizzle
0 kcal
P: 18g • C: 48g • F: 14g
Day
Shrimp & Veggie Skewers
120g shrimp, zucchini, peppers, 1 tsp olive oil
0 kcal
P: 30g • C: 12g • F: 12g
Day
Beef & Broccoli
100g lean beef, large broccoli portion, garlic, ginger
0 kcal
P: 34g • C: 18g • F: 16g
Night
Baked Cod + Sweet Potato
150g cod, 150g sweet potato, steamed greens
0 kcal
P: 36g • C: 42g • F: 8g
Night
Chicken Breast + Rice
130g chicken, 50g dry rice, large salad
0 kcal
P: 42g • C: 45g • F: 7g
Night
Turkey Meatballs + Zoodles
4 turkey meatballs, zucchini noodles, tomato sauce
0 kcal
P: 38g • C: 22g • F: 14g
Night
Salmon + Asparagus
120g salmon, roasted asparagus, lemon
0 kcal
P: 32g • C: 8g • F: 22g
Night
Tofu Curry + Cauli Rice
150g tofu, light coconut curry, cauliflower rice
0 kcal
P: 24g • C: 28g • F: 16g
Night
Lean Beef Stir-Fry
110g lean beef, mixed vegetables, 30g noodles
0 kcal
P: 36g • C: 32g • F: 15g
Night
White Fish + Vegetables
160g white fish, large mixed vegetable portion
0 kcal
P: 38g • C: 15g • F: 9g
Night
Chicken Thigh + Salad
1 skinless chicken thigh, big mixed salad, vinaigrette
0 kcal
P: 32g • C: 12g • F: 22g
Night
Egg & Vegetable Frittata
3 whole eggs + 2 whites, spinach, mushrooms, peppers
0 kcal
P: 30g • C: 12g • F: 20g
Night
Prawn Stir-Fry
140g prawns, lots of vegetables, garlic, chili
0 kcal
P: 34g • C: 18g • F: 12g
Snack
Apple + Peanut Butter
1 medium apple + 10g natural peanut butter
0 kcal
P: 4g • C: 22g • F: 7g
Snack
Protein Shake (Water)
1 scoop whey protein mixed with water
0 kcal
P: 24g • C: 2g • F: 1g
Snack
Carrot Sticks + Hummus
150g carrots + 30g hummus
0 kcal
P: 4g • C: 16g • F: 5g
Snack
Greek Yogurt (Plain)
150g non-fat Greek yogurt
0 kcal
P: 17g • C: 6g • F: 0g
Snack
Rice Cakes + Cottage Cheese
2 rice cakes + 50g low-fat cottage cheese
0 kcal
P: 9g • C: 14g • F: 1g
Snack
Boiled Eggs (2)
2 large boiled eggs
0 kcal
P: 13g • C: 1g • F: 9g
Snack
Berries Bowl
150g mixed berries
0 kcal
P: 1g • C: 18g • F: 0g
Snack
Almonds (Small Handful)
18g almonds (≈ 15 pieces)
0 kcal
P: 5g • C: 5g • F: 12g
Snack
Cucumber + Cottage
1 cucumber + 60g low-fat cottage cheese
0 kcal
P: 10g • C: 8g • F: 1g
Snack
Banana + Whey
1 medium banana + ½ scoop whey
0 kcal
P: 14g • C: 28g • F: 1g
Full Day
Classic Balanced Day
Oatmeal breakfast + Chicken salad lunch + Cod dinner + Yogurt snack
0 kcal
High Protein • Balanced
Full Day
High Protein Day
Egg omelette + Tuna bowl + Turkey meatballs + Protein shake
0 kcal
P: 145g+
Full Day
Vegetarian Day
Greek yogurt + Chickpea bowl + Tofu curry + Almonds
0 kcal
Plant-based
Full Day
Low Carb Day
Egg whites + Salmon salad + White fish + Boiled eggs
0 kcal
Low Carb
Full Day
Mediterranean Day
Avocado toast + Grilled chicken salad + Salmon + Berries
0 kcal
Healthy Fats
Morning
Chia Pudding
30g chia, 200ml almond milk, berries, stevia
0 kcal
P: 10g • C: 28g • F: 14g
Morning
Smoked Salmon Bagel Light
½ wholegrain bagel, 40g smoked salmon, cream cheese light
0 kcal
P: 18g • C: 26g • F: 10g
Day
Chicken Caesar Light
120g chicken, romaine, light dressing, parmesan sprinkle
0 kcal
P: 38g • C: 10g • F: 16g
Day
Veggie Omelette + Salad
3 eggs, peppers, onion, large side salad
0 kcal
P: 24g • C: 14g • F: 22g
Night
Grilled Chicken + Quinoa
130g chicken, 50g dry quinoa, roasted vegetables
0 kcal
P: 44g • C: 40g • F: 8g
Night
Baked Tofu + Broccoli
180g tofu, large broccoli, soy-ginger glaze
0 kcal
P: 28g • C: 18g • F: 16g
Snack
Protein Bar (Low Cal)
Choose a bar around 110–120 kcal
0 kcal
P: 15–20g
Snack
Edamame
100g shelled edamame
0 kcal
P: 12g • C: 10g • F: 5g
Snack
Skyr / Icelandic Yogurt
150g plain skyr
0 kcal
P: 17g • C: 5g • F: 0g
Snack
Rice Cake + Turkey
2 rice cakes + 40g turkey slices
0 kcal
P: 12g • C: 14g • F: 1g
Morning
Porridge + Berries
40g oats, 100g mixed berries, cinnamon
0 kcal
P: 10g • C: 50g • F: 5g
Day
Turkey & Avocado Salad
110g turkey, 40g avocado, mixed greens
0 kcal
P: 32g • C: 10g • F: 18g
Night
Lean Pork + Vegetables
120g lean pork, large vegetable mix, herbs
0 kcal
P: 36g • C: 15g • F: 18g
Snack
Cottage Cheese + Tomato
120g cottage cheese + cherry tomatoes
0 kcal
P: 16g • C: 6g • F: 3g
Morning
Protein Pancakes
1 scoop whey, 1 egg, 20g oats, berries
0 kcal
P: 30g • C: 22g • F: 6g
Day
Grilled Halloumi Salad
60g halloumi, large salad, balsamic
0 kcal
P: 22g • C: 12g • F: 26g
Night
Baked Chicken Thighs
2 small skinless thighs, roasted vegetables
0 kcal
P: 38g • C: 14g • F: 20g
Snack
Dark Chocolate + Almonds
10g dark chocolate + 8 almonds
0 kcal
P: 3g • C: 10g • F: 11g
Full Day
Simple & Repeatable
Greek yogurt + Chicken salad + Cod + Apple snack
0 kcal
Easy Prep
Full Day
Seafood Focus
Smoothie + Tuna bowl + Salmon + Edamame
0 kcal
Omega-3 Rich
Morning Fuel & Breakfast

Start your day with sustained energy featuring fresh berries, Greek yogurt, whole-grain avocado toast, and a warm cup of antioxidant-rich green tea to ignite your metabolism.

Midday Balance & Lunch

Maintain peak productivity with a nutrient-dense meal composed of grilled chicken or tofu, quinoa, leafy greens, roasted almonds, and a light citrus vinaigrette dressing.

Evening Rest & Dinner

Wind down peacefully with light, digestible nourishment featuring baked salmon or lentil stew, steamed asparagus, and sweet potato, followed by relaxing chamomile tea.

What is a Calorie?

A Calorie is a unit of energy that measures how much fuel your body gets from the food and drinks you consume. It is the essential energy needed for everything from breathing to running a marathon.

  • ✓ Powers your Basal Metabolic Rate (BMR)
  • ✓ Determines Weight Loss or Gain
  • ✓ Balances your Daily Activity Energy
  • ✓ Key to Sustainable Health & Fitness
DAILY ENERGY GOAL
2,450 kcal
Optimal for TDEE
BMR: 1,800 kcal
Activity Level: Moderate
METABOLISM READY
Horizons HEALTH

Surplus vs. Deficit

Your weight is a reflection of your Energy Balance. Whether you want to build muscle or lose fat, it all comes down to how you manage your daily intake versus your output.

  • ↑ Caloric Surplus: Eating more than you burn leads to Weight Gain and muscle growth.
  • ↓ Caloric Deficit: Eating less than you burn forces the body to use stored fat, resulting in Weight Loss.
  • ↔ Maintenance: Consuming exactly what you burn keeps your Weight Stable.
WEIGHT PROJECTION
-0.5 kg
Per Week (Deficit)
Surplus: Gain Phase
Deficit: Lean Phase
ANALYTICS ACTIVE
Horizons HEALTH

What is Body Fat %?

Body Fat Percentage is the amount of your total body weight that comes from fat (including essential fat and stored fat). It is a much more accurate measure of body composition than weight or BMI alone.

  • ✓ Measures fat mass vs lean mass (muscle, bone, organs, water)
  • ✓ Better indicator of health & fitness than scale weight
  • ✓ Helps track fat loss vs muscle gain during training
  • ✓ Used in calorie & macro adjustments for goals
BODY FAT %
18.4%
Healthy Athletic Range
Lean Mass: 82.6 kg
Fat Mass: 14.8 kg
COMPOSITION READY
Horizons HEALTH

Common Questions

Calorie calculations can be confusing at first. Here are the most asked questions answered clearly — so you can use your Horizons Health calculator with confidence.

What is the difference between BMR and TDEE?

BMR (Basal Metabolic Rate) is the calories your body burns at rest (just to stay alive). TDEE (Total Daily Energy Expenditure) is BMR + calories burned from activity. TDEE is what you should eat to maintain weight.

Why does my calorie goal change with activity level?

Higher activity burns more calories, so your body needs more fuel to maintain energy balance. The calculator multiplies BMR by an activity factor (1.2 to 1.9) to give you accurate TDEE.

Is Body Fat % necessary for accurate calories?

Not required — Mifflin-St Jeor works well for most people. But if you enter body fat %, the calculator switches to Katch-McArdle formula (more accurate for lean athletes or people with high muscle mass).

How many calories should I cut/add for weight loss/gain?

A safe deficit is 300–750 kcal/day (0.3–0.75 kg/week loss). Surplus of 300–500 kcal/day is good for muscle gain without too much fat. Extreme cuts (>1000 kcal) can slow metabolism.

Do macros matter if I hit my calorie goal?

Yes — calories control weight, but macros control how you feel and look. Protein preserves muscle, carbs fuel workouts, fats support hormones. Use the suggested split as a starting point.

HEALTH CHAT ACTIVE
How many calories for weight loss?
Subtract 500 kcal from TDEE for ~0.5 kg/week loss. Safe & sustainable!
Is 1200 calories ok?
Ask anything...

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