Health

Calorie Calculator

A modern calorie calculator using the Mifflin–St Jeor equation. Outputs your BMR, TDEE, and five goal-specific calorie targets, plus a starting macro split.

Gender

Age

Weight (kg)

Height (cm)

Activity level

BMR

1,649 kcal/day

At-rest baseline.

TDEE (maintain)

2,556 kcal/day

Total daily expenditure.

Daily calorie targets by goal

−1 lb / wk

2,056

−0.5 lb / wk

2,306

Maintain

2,556

+0.5 lb / wk

2,806

+1 lb / wk

3,056

Suggested macros at maintenance (30/40/30)

Protein

192 g

Carbs

256 g

Fat

85 g

Disclaimer. These numbers are general estimates, not medical advice. Speak with a registered dietitian or physician before making significant dietary changes — especially if you have a medical condition, are pregnant, or are under 18.

Method

How this calculator works

Calorie needs are estimated in two steps: compute BMR with the Mifflin–St Jeor equation, then multiply by an activity factor to get TDEE.

# Mifflin-St Jeor
Men:    BMR = 10 × wt(kg) + 6.25 × ht(cm) − 5 × age + 5
Women:  BMR = 10 × wt(kg) + 6.25 × ht(cm) − 5 × age − 161

# Total Daily Energy Expenditure
TDEE = BMR × activity multiplier

Activity multipliers:
  Sedentary    × 1.20
  Light        × 1.375
  Moderate     × 1.55
  Active       × 1.725
  Very Active  × 1.90

Enter your gender, age, weight (kg), and height (cm).
Pick the activity level that best matches your real average week — not your ideal week.
The calculator computes your BMR using the Mifflin–St Jeor equation.
It multiplies BMR by the activity multiplier to get your TDEE — the calories required to maintain weight.
Five goal targets are shown: ±500 kcal for ~1 lb/week and ±250 kcal for ~0.5 lb/week.
A 30/40/30 protein/carbs/fat split is shown as a starting point for daily macro targets.

Examples

Worked examples

Real numbers, end-to-end results.

Male · 28 yrs · 70 kg · 175 cm · Moderate

BMR 1,649 · TDEE 2,556

Maintenance: ~2,556 kcal · −0.5 lb/wk: ~2,306 kcal.

Female · 32 yrs · 60 kg · 165 cm · Light

BMR 1,323 · TDEE 1,819

Sustainable cut at 1,569 kcal/day for slow loss.

Male · 45 yrs · 90 kg · 180 cm · Active

BMR 1,770 · TDEE 3,053

Athlete-level intake to maintain weight.

Use cases

When to use it

Estimate the calorie deficit needed to lose weight at a chosen rate.
Calculate maintenance calories before starting a structured nutrition plan.
Set a calorie surplus for muscle-building (+250 to +500 kcal).
Calibrate macro targets when learning to track food intake.

FAQ

Frequently asked questions

What is BMR?

Basal Metabolic Rate is the energy your body burns at complete rest — keeping your heart, lungs, brain, and other vital systems running. It typically accounts for 60–70% of your daily calorie burn.

What is TDEE?

Total Daily Energy Expenditure is BMR multiplied by an activity factor. It estimates the total calories you burn in a typical day including movement, exercise, and digestion.

Which formula does this use?

The Mifflin–St Jeor equation, the most widely cited modern BMR formula. It is more accurate for typical adults than the older Harris–Benedict equation.

What activity level should I pick?

Be honest. Most people overestimate. If you sit at a desk all day and exercise 2–3 times a week, "Light" is usually accurate. "Moderate" assumes consistent training. "Very active" is for people with physical jobs plus daily exercise.

Are the macro splits prescriptive?

No. The 30/40/30 protein/carbs/fat split shown is a sensible starting point. Athletes, low-carb dieters, and clinical populations may need different ratios — consult a dietitian if you have specific goals.

Why does the calculator floor weight-loss targets at 1,200 kcal?

Going below 1,200 kcal/day for women or 1,500 kcal/day for men risks muscle loss and nutrient deficiencies. This is a guard rail, not a recommendation — see a doctor before any aggressive deficit.