DOABL
Calorie Calculator
Calculate your personalised daily calorie target using the DOABL method. Enter your details and goal — whether you want to lose fat, maintain weight or build muscle — and get your precise calorie needs instantly.
Your Details
Enter your personal stats to calculate your daily calorie target using the DOABL method.
Enter your details and hit Calculate My Calories to see your personalised results.
Key calorie metrics explained
Understanding BMR, TDEE, DOABL and what your calorie target actually means for your body and your goals.
| Term | Formula / Method | What It Means | Typical Range |
|---|---|---|---|
| BMR | Mifflin–St Jeor equation | Calories burned at complete rest (just to stay alive) | 1,400–2,000 kcal/day |
| TDEE | BMR × Activity Multiplier | Total daily energy expenditure including all activity | 1,800–3,500 kcal/day |
| DOABL | TDEE ± Goal Adjustment | Daily Optimal Adjusted Base-Line — your personalised calorie target | Varies by goal |
| Calorie Deficit | TDEE − 250 to 500 kcal | Eating below TDEE to lose body fat | 0.25–0.5 kg/week loss |
| Calorie Surplus | TDEE + 250 kcal | Eating above TDEE to build muscle | Lean bulk approach |
| Protein | 1.6–2.2 g per kg bodyweight | Supports muscle retention and satiety | 25–35% of calories |
| Carbohydrates | Remainder of calories | Primary energy source, fuels training | 40–55% of calories |
| Fat | 0.8–1.0 g per kg bodyweight | Hormone production, micronutrient absorption | 20–30% of calories |
BMR = Basal Metabolic Rate. TDEE = Total Daily Energy Expenditure. DOABL = Daily Optimal Adjusted Base-Line. The Mifflin–St Jeor equation is the most validated formula for estimating BMR in adults.
| Activity Level | Multiplier | Who It’s For | Examples |
|---|---|---|---|
| Sedentary | × 1.2 | Office workers, minimal movement | Desk job, driving, light walks |
| Lightly Active | × 1.375 | 1–3 exercise sessions per week | Casual gym, walking 30 min/day |
| Moderately Active | × 1.55 | 3–5 sessions per week | Most active adults |
| Very Active | × 1.725 | Hard training 6–7 days | Athletes, manual workers, runners |
| Extremely Active | × 1.9 | Physical job + daily intense training | Elite athletes, soldiers, builders |
Most people overestimate their activity level. If unsure, choose one level lower than you think — it’s easier to adjust up than to wonder why you’re not losing weight. The multiplier is applied to your BMR to get your TDEE.
| Goal | Calorie Adjustment | Expected Rate | Best For |
|---|---|---|---|
| Lose weight fast | −500 kcal/day | ~0.5 kg/week fat loss | Short-term cut, events |
| Lose weight slowly | −250 kcal/day | ~0.25 kg/week fat loss | Sustainable, muscle-sparing |
| Maintain weight | 0 kcal | Stable weight | After reaching goal, recomposition |
| Lean muscle gain | +250 kcal/day | ~0.25 kg/week lean mass | Minimise fat gain |
| Aggressive bulk | +500 kcal/day | ~0.5 kg/week (with some fat) | Underweight, hard gainers |
Results vary based on adherence, sleep quality, stress, and individual metabolism. These are evidence-based starting points — reassess every 2–4 weeks and adjust based on real-world results. 1 kg of fat ≈ 7,700 kcal.
Understanding your DOABL target
Step 1 — Calculate BMR
Your Basal Metabolic Rate is the number of calories your body burns just to keep you alive — breathing, heart beating, organs functioning. Calculated using the Mifflin–St Jeor equation, the most validated formula for adults.
Step 2 — Apply Activity Multiplier
Your BMR is multiplied by an activity factor (1.2–1.9) based on your lifestyle and exercise habits to give your TDEE — Total Daily Energy Expenditure. This is the calories you burn on an average day.
Step 3 — DOABL Adjustment
Your TDEE is adjusted up or down based on your goal. The DOABL (Daily Optimal Adjusted Base-Line) method ensures the adjustment is evidence-based — enough to drive progress without sacrificing muscle, energy or performance.
Step 4 — Macro Targets
Your calorie target is split into protein, carbohydrate and fat targets. Protein is prioritised at 2.0 g/kg bodyweight for muscle retention, fat is set at ~25% of calories, with carbohydrates making up the remainder.
Step 5 — Track & Adjust
Use your DOABL target as a starting point. Reassess every 2–4 weeks. If weight isn’t changing as expected, adjust by ±100–200 kcal. Individual metabolism, adherence and sleep all affect real-world results.
Frequently asked questions
DOABL stands for Daily Optimal Adjusted Base-Line. It’s an approach to calculating personalised calorie targets that starts with your BMR (Basal Metabolic Rate), multiplies it by your activity level to get your TDEE, then applies a goal-specific adjustment (deficit for fat loss, surplus for muscle gain, or maintenance). The result is a practical, evidence-based daily calorie target tailored to your body and your goal.
BMR (Basal Metabolic Rate) is the number of calories your body needs to perform basic life-sustaining functions at complete rest — things like breathing, circulation and cell repair. This calculator uses the Mifflin–St Jeor equation, the most validated and widely recommended formula for adults. For men: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5. For women: the same formula but −161 instead of +5.
The Mifflin–St Jeor formula is accurate to within ±10% for most adults, making it one of the most reliable BMR predictors available without lab testing. Individual results vary due to factors like genetics, lean muscle mass, hormones and sleep quality. Treat your DOABL result as a starting point — track your weight for 2–4 weeks and adjust by 100–200 kcal based on real results.
A deficit of 250–500 calories per day is the evidence-based sweet spot for fat loss. A 250 kcal deficit produces around 0.25 kg of fat loss per week — slower but more sustainable, with less muscle loss and less impact on energy and hormones. A 500 kcal deficit produces roughly 0.5 kg per week. Larger deficits can cause muscle loss, fatigue, and hormonal disruption, and are rarely recommended for most people.
For most active adults aiming to retain or build muscle, 1.6–2.2 g of protein per kg of bodyweight per day is the recommended range based on current research. This calculator uses 2.0 g/kg as a practical default. Higher intakes (up to 2.5 g/kg) may benefit those in a calorie deficit to protect muscle. Good sources include chicken, fish, eggs, dairy, legumes and protein supplements.
BMR is the calories you burn at rest — imagine lying still all day. TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor to account for all the movement you do throughout the day — walking, working, exercising. For most people, TDEE is 1.3–1.9× their BMR. Your DOABL calorie target is based on TDEE, not BMR, because you need to fuel your actual activity — not just your resting state.