Calorie Calculator
Calculate your daily calorie needs and macros based on your age, weight, height, and activity level.
Macros for 2,556 kcal
This calculator provides estimates based on population averages. Consult a healthcare professional before making significant dietary changes.
How to use
- 1
Enter your age, sex, height, weight, and activity level.
- 2
Select your goal: maintain, lose, or gain weight.
- 3
Read your personalized daily calorie target, macro breakdown, and BMI instantly.
Free Calorie Calculator — Daily Calorie Needs & Macro Calculator
Calculate your daily calorie needs (TDEE) and macros based on your age, weight, height, activity level, and goal. Free, instant, no signup.
The Calorie Calculator uses the Mifflin-St Jeor equation — the most accurate formula for most adults — to calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). Enter your details, pick your goal, and instantly see how many calories you need to maintain, lose, or gain weight.
TDEE is the total number of calories your body burns in a day, accounting for your activity level. It's calculated by multiplying your BMR by an activity factor ranging from 1.2 (sedentary) to 1.9 (extra active). To lose weight, eat below your TDEE; to gain, eat above it — the calculator shows you exactly how much.
The macro breakdown shows how to split your daily calories into protein, carbohydrates, and fat in grams. Protein is set at 1g per pound of body weight to support muscle maintenance and satiety. Fat covers 30% of total calories for hormone health, and carbohydrates fill the remaining balance for energy.
BMI (Body Mass Index) is calculated alongside your calorie target, providing additional context for your health status. While BMI has limitations — it doesn't distinguish muscle from fat — it's a widely used screening tool that helps contextualize calorie and weight goals alongside your TDEE.
Frequently Asked Questions
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns per day, including your basal metabolic rate plus calories burned through activity. Eating at your TDEE maintains your current weight.
Which calorie formula does this calculator use?
The Mifflin-St Jeor equation, which is considered the most accurate formula for most adults. It calculates BMR based on weight, height, age, and sex, then multiplies by an activity factor.
How many calories should I eat to lose weight?
A deficit of 500 calories per day produces approximately 0.5kg (1 lb) of weight loss per week. A 250 kcal deficit gives slower, more sustainable loss. A 1000 kcal deficit is aggressive and should only be used under medical supervision.
What are macros?
Macros (macronutrients) are protein, carbohydrates, and fat — the three nutrients that provide calories. Protein = 4 kcal/g, carbs = 4 kcal/g, fat = 9 kcal/g. Tracking macros gives more dietary control than tracking calories alone.
Is 1200 calories too low?
For most women, 1200 kcal/day is the minimum safe threshold. For men it's typically 1500 kcal/day. Below these levels, it's difficult to meet micronutrient needs. This calculator enforces these minimums automatically.
How accurate is this calculator?
The Mifflin-St Jeor formula is accurate within ±10% for most adults. Results are estimates based on population averages. Factors like body composition, hormones, and medications affect individual metabolic rates.
How much protein do I need per day?
This calculator sets protein at 1g per pound of body weight (2.2g/kg), which is appropriate for most active adults. For muscle gain or heavy strength training, 1.2g/lb may be more optimal.
What is BMI and is it reliable?
BMI (Body Mass Index) = weight(kg) ÷ height(m)². It's a simple screening tool with known limitations — it doesn't account for muscle mass, bone density, or fat distribution. Use it alongside other metrics for context.
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