Calorie Calculator
Estimate your daily calorie needs and macronutrient breakdown based on your profile and goal.
How this calculator works
The calculator first estimates your basal metabolic rate (BMR) — the energy your body burns at rest — from your sex, age, height and weight, using the Mifflin-St Jeor equation, widely regarded as one of the most accurate. This BMR is then multiplied by an activity factor to get your Total Daily Energy Expenditure (TDEE), the number of calories you actually burn each day. Finally, an adjustment is applied based on your goal: a calorie deficit for weight loss, a surplus for weight gain, or your TDEE unchanged to maintain your current weight.
The Mifflin-St Jeor formula
Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5. Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161. TDEE = BMR × activity factor.
Frequently asked questions
How does this calculator estimate my calorie needs?
It first calculates your basal metabolic rate using the Mifflin-St Jeor equation, then multiplies it by a factor matching your activity level to obtain your total daily energy expenditure.
What is BMR and how does it differ from TDEE?
BMR is the energy your body uses at complete rest, purely for vital functions. TDEE adds the calories burned through your daily activity and exercise on top of that number.
How many calories should I eat to lose weight?
A moderate deficit of around 10% below your TDEE typically supports gradual, sustainable weight loss, while a larger 20% deficit speeds things up but can be harder to sustain.
How are the suggested macros calculated?
The default breakdown allocates a share of calories to protein, carbs and fat using common balanced ratios, then converts them into grams based on your chosen calorie target.
Is this estimate 100% accurate?
No, it's an estimate based on statistical formulas; actual metabolism varies with genetics, muscle mass and other individual factors. Adjust your intake based on your real-world results.
Should I consult a professional before changing my diet?
Yes, it's recommended to consult a doctor or dietitian before making major dietary changes, especially if you have a medical condition, are pregnant, or have a significant weight-loss goal.
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