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Calorie Calculator

Estimate daily calorie needs based on activity level and goals (TDEE).

Your details

Results

Daily calorie target
2,556 kcal
BMR 1,649 · TDEE 2,556
BMR
1,649 kcal
Mifflin-St Jeor
TDEE
2,556 kcal
Activity ×1.55
Weekly change
Maintain
Approx (7700 kcal ≈ 1 kg)
Macro split (30 / 40 / 30)
Macro% of caloriesGrams/dayCalories
Protein30%192 g767 kcal
Carbs40%256 g1,022 kcal
Fat30%85 g767 kcal

What is the Calorie Calculator?

A calorie calculator estimates how many calories you need each day based on your age, sex, height, weight, and activity level. It uses the Mifflin-St Jeor equation to compute your Total Daily Energy Expenditure (TDEE) for weight maintenance, loss, or gain.

Calorie Calculator formula

BMR (Mifflin-St Jeor): Men = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5. Women = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161. TDEE = BMR × activity factor (1.2 sedentary, 1.375 light, 1.55 moderate, 1.725 very active, 1.9 extra active). Subtract ~500 kcal/day to lose about 1 lb per week.

How to use the Calorie calculator

  1. 1Select your sex and enter your age, height, and current weight.
  2. 2Choose your daily activity level, from sedentary to extra active.
  3. 3Pick a goal — maintain, lose, or gain weight.
  4. 4Click Calculate to see your daily calorie target and macronutrient breakdown.
  5. 5Track your intake against the target using a food diary or app.

Example calculation

A 30-year-old male, 80 kg, 178 cm, with moderate activity: BMR = 10×80 + 6.25×178 − 5×30 + 5 = 800 + 1112.5 − 150 + 5 = 1767.5 kcal. TDEE = 1767.5 × 1.55 = 2739 kcal/day. To lose 1 lb/week, target ~2239 kcal/day.

Frequently asked questions

How many calories should I eat a day?
Adult women typically need 1,600–2,400 kcal/day and adult men 2,000–3,000 kcal/day, depending on age, size, and activity level. Use the calculator to get a number tailored to your stats and goal.
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total calories you burn in a day, including BMR plus activity, digestion, and exercise. Eating below TDEE creates a deficit for weight loss; eating above it creates a surplus for weight gain.
How accurate is a calorie calculator?
The Mifflin-St Jeor equation used here is within about 10% of measured values for most adults. Calorie calculators are estimates, not exact prescriptions — adjust by 100–200 kcal based on real-world results and talk to a registered dietitian for personalized guidance.
How big a deficit do I need to lose 1 lb per week?
A deficit of about 500 kcal/day (3,500 kcal/week) is the classic estimate for losing ~1 lb of body fat per week, though real losses vary with water, muscle, and metabolic adaptation.

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