Calorie Calculator
Calculate your daily calorie needs (BMR & TDEE) and get a macro plan for your goal.
Enter your data
Result
Fill in your data to calculate your daily calorie needs
How is it calculated?
BMR (Basal Metabolic Rate) is calculated with the Mifflin-St Jeor equation - the calories your body burns at rest. TDEE multiplies BMR by an activity factor. A deficit (lose, −20%) or surplus (gain, +15%) is applied based on your goal.
Note: These are estimates. Individual needs vary - consult a professional before making major dietary changes.
Daily calories FAQ
How is my daily calorie need calculated?
The calculator uses the Mifflin-St Jeor equation, the formula recommended by most dietetic associations: it estimates your basal metabolic rate (BMR) from sex, age, height and weight, then multiplies it by an activity factor (1.2 sedentary to 1.9 very active) to get your total daily energy expenditure (TDEE).
What is the difference between BMR and TDEE?
BMR is the energy your body burns at complete rest - breathing, circulation, cell repair. TDEE adds everything else you do in a day: walking, work, training and digestion. Your maintenance calories are your TDEE; BMR alone is the floor you should not eat below without medical supervision.
How many calories should I eat to lose weight?
A moderate deficit of 15-20% below your TDEE (usually 300-500 kcal) leads to roughly 0.25-0.5 kg of fat loss per week and is easiest to sustain. Larger deficits cost muscle and energy. The calculator applies this automatically when you pick the weight-loss goal.
How should I split protein, carbs and fat?
A practical starting point is 1.6-2.2 g of protein per kg of body weight, 25-35% of calories from fat, and the rest from carbohydrates. Protein keeps you full and protects muscle in a deficit; the calculator shows the grams and calories of each macro for your target.
How accurate is the calculator?
Formulas estimate within about ±10% for most people. Treat the result as a starting point: track your weight for two to three weeks and adjust by 100-200 kcal if it is not moving in the direction you want. People with very high muscle mass, pregnancy or medical conditions should consult a doctor or dietitian.