Calorie Calculator
Calculate your daily calorie needs for weight loss, maintenance, or gain. Includes macronutrient breakdown.
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).
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.
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.