Calorie Calculator
Calculate your daily calorie needs for weight loss, maintenance, or gain. Includes macronutrient breakdown.
Health information disclaimer: This calculator provides general estimates for informational purposes only and is not medical or nutritional advice. Individual calorie needs vary. Consult a qualified healthcare professional or registered dietitian for personalized guidance.
How It Works
We use the Mifflin-St Jeor equation to calculate your BMR (Basal Metabolic Rate), then multiply by your activity level to get your TDEE (Total Daily Energy Expenditure). We also provide a macronutrient breakdown based on a balanced diet (30% protein, 40% carbs, 30% fat).
BMR & TDEE Explained
BMR (Basal Metabolic Rate) is the energy your body uses just to stay alive at rest — breathing, circulating blood, keeping cells functioning. TDEE (Total Daily Energy Expenditure) is BMR multiplied by an activity factor, representing the calories you burn in a typical day including movement.
Men: BMR = 10×kg + 6.25×cm − 5×age + 5
Women: BMR = 10×kg + 6.25×cm − 5×age − 161
TDEE = BMR × Activity Factor
Activity factors: Sedentary 1.2, Light 1.375, Moderate 1.55, Active 1.725, Very Active 1.9. Weight loss/gain targets subtract/add 500 calories (≈1 lb/week).
Example
A 30-year-old male, 75 kg, 180 cm, moderately active: BMR = 1,725 kcal, TDEE = 2,674 kcal/day. To lose weight: 2,174 kcal/day.
Assumptions & Limitations
- Mifflin-St Jeor is an estimate: It's one of the most accurate formulas, but real BMR varies by body composition, genetics, and hormones. Individual variation can be ±200 calories.
- Activity levels are self-reported: Most people overestimate their activity. If unsure, start with Sedentary and adjust based on results.
- The 500-calorie rule is a rough guide: As you lose weight, your TDEE drops, so the same deficit produces less loss over time. Weight loss is not linear.
- Not for eating disorders, pregnancy, or athletes: These groups need individualized guidance from a professional.
- Macro split is a default, not a prescription: The 30/40/30 split suits general goals. Athletes, low-carb dieters, or those with medical conditions may need different ratios.
Frequently Asked Questions
How many calories do I need per day?
Most women need 1,800-2,400 calories, most men need 2,200-3,000 calories daily, depending on age, weight, height, and activity level.
How do I calculate my BMR?
BMR (Basal Metabolic Rate) is calculated using the Mifflin-St Jeor equation: Men: 10×weight(kg) + 6.25×height(cm) - 5×age + 5. Women: 10×weight(kg) + 6.25×height(cm) - 5×age - 161.
How many calories to lose weight?
To lose 1 pound per week, create a 500 calorie daily deficit (eat 500 fewer calories than your TDEE). This results in about 1-2 pounds of weight loss per week.