Calorie Calculator
Calculate your daily calorie needs (TDEE) based on age, sex, height, weight, and activity level. Get personalized targets for weight loss, maintenance, or muscle gain — with a macro breakdown.
🔥 Calorie Calculator
TDEE & daily calorie needs
Daily Calorie Target
2,598
calories/day to maintain weight
1,598
LOSE 2 LBS/WK
2,598
MAINTAIN
3,098
GAIN 1 LB/WK
- 🔥 BMR (Basal Metabolic Rate)
- 1,676 cal
- ⚡ TDEE (Total Daily Energy)
- 2,598 cal
- 🎯 Target Calories
- 2,598 cal
- 📐 Formula Used
- Mifflin-St Jeor
🍽️ Recommended Macros (per day)
📊 Calorie Goals Comparison
🍎 What Does Your Calorie Target Look Like?
27
Apples
16
Chicken breasts
33
Large eggs
25
Bananas
17
Side salads
32
Slices of bread
How to Calculate Your Daily Calorie Needs
Our calorie calculator uses the Mifflin-St Jeor equation — the formula recommended by the Academy of Nutrition and Dietetics as the most accurate for the general population. It first estimates your BMR (calories burned at rest), then multiplies by an activity factor to get TDEE (Total Daily Energy Expenditure). For a complete body-composition picture, also try our BMI calculator, BMR calculator, and body fat calculator.
🧮 Mifflin-St Jeor Formula
For Men: BMR = 10×weight(kg) + 6.25×height(cm) − 5×age + 5For Women: BMR = 10×weight(kg) + 6.25×height(cm) − 5×age − 161Then: TDEE = BMR × Activity Factor🏃 Activity Level Guide
- Sedentary (×1.2): desk job, little or no exercise
- Lightly Active (×1.375): light exercise 1-3 days/week
- Moderately Active (×1.55): moderate exercise 3-5 days/week
- Very Active (×1.725): hard exercise 6-7 days/week
- Extra Active (×1.9): very hard exercise or physical job
Most people overestimate their activity level — when in doubt, go one level lower.
🎯 Calorie Targets for Goals
- Lose 2 lbs/week: TDEE − 1,000 calories
- Lose 1 lb/week: TDEE − 500 calories
- Maintain weight: TDEE (no deficit)
- Gain 0.5 lb/week: TDEE + 250 calories
- Gain 1 lb/week: TDEE + 500 calories
⚠ Never go below 1,200 cal/day (women) or 1,500 cal/day (men) without medical supervision.
🥩 Recommended Macronutrient Ratios
- Protein (25-35%): essential for muscle, satiety, metabolism — aim for 0.7-1g per lb of body weight
- Carbohydrates (35-50%): primary energy source — focus on complex carbs like whole grains, vegetables, fruits
- Fat (20-35%): essential for hormones and brain function — focus on healthy fats like avocado, nuts, olive oil
Use our BMI calculator alongside this to get a complete health picture.
— FAQ