Calorie Calculator
Calculate your daily calorie needs based on age, weight, height, and activity level. Get targets for weight loss, maintenance, and muscle gain.
Biological sex
Height & weight
Enter your details to calculate calorie needs.
Daily calories to maintain
—
Suggested macros
—
Protein (g)
30%
—
Fat (g)
30%
—
Carbs (g)
40%
Maintain
—
cal / day
Mild loss
—
−250 cal / day
Loss
—
−500 cal / day
Gain
—
+500 cal / day
How it works
How calorie needs are calculated.
- 01
Calculate BMR (Mifflin-St Jeor)
BMR is your calorie burn at complete rest. Men: (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5. Women: same formula but −161 instead of +5.
- 02
Multiply by activity factor
BMR × activity multiplier = TDEE. Sedentary (×1.2), lightly active (×1.375), moderately active (×1.55), very active (×1.725), extra active (×1.9).
- 03
Adjust for goal
Maintain: TDEE. Mild loss: −250. Loss: −500. Fast loss: −1000. Mild gain: +250. Gain: +500. Each 500 cal/day deficit ≈ 0.5 kg fat loss per week.
- 04
Split into macros
Suggested split: 30% protein (4 cal/g), 30% fat (9 cal/g), 40% carbs (4 cal/g). Adjust based on preference and training intensity.
Formulas
The Mifflin-St Jeor equation.
Men
BMR = (10 × kg) + (6.25 × cm) − (5 × age) + 5
Women
BMR = (10 × kg) + (6.25 × cm) − (5 × age) − 161
TDEE
TDEE = BMR × Activity Multiplier
FAQ
Frequently asked questions.
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, accounting for your basal metabolic rate (BMR) and physical activity. It's the number of calories you need to eat to maintain your current weight.
What is BMR?
Basal Metabolic Rate (BMR) is the number of calories your body needs to perform basic life-sustaining functions at complete rest — breathing, circulation, cell production, and temperature regulation. It accounts for roughly 60-70% of total calorie expenditure.
Which formula is most accurate — Mifflin-St Jeor or Harris-Benedict?
The Mifflin-St Jeor equation (1990) is generally considered more accurate for most people, showing an average error of ±10%. The original Harris-Benedict (1919) tends to overestimate BMR by ~5%. For athletes with high muscle mass, the Katch-McArdle formula using body fat percentage is most precise.
How many calories should I eat to lose weight?
A deficit of 500 calories/day below TDEE produces roughly 0.5 kg (1 lb) of fat loss per week. This is generally considered safe and sustainable. Deficits larger than 1,000 cal/day risk muscle loss and metabolic adaptation. Most health organizations recommend not going below 1,200 cal/day for women or 1,500 for men.
Why does my calorie calculator result differ from other tools?
All calculators use the same established formulas, but results differ based on the formula chosen and how activity multipliers are applied. Individual metabolism also varies ±15% from formula predictions due to genetics, hormones, and body composition. Use any TDEE estimate as a starting point and adjust based on real-world results over 2-3 weeks.
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