Calorie Calculator
Enter age, sex, height, weight, and activity to estimate BMR, daily needs, and a calorie target. Uses the Mifflin–St Jeor equation. An estimate, not medical advice.
Smart Tips
• Use your TDEE as a baseline and adjust based on your actual weight changes over 2-3 weeks to find your true maintenance calories.
• For weight loss, this page subtracts 500 kcal from TDEE (about 1 pound a week) only when that result stays at or above 1,200 kcal for the female equation or 1,500 kcal for the male equation. A lower target needs a clinician.
• Track your food intake accurately using a food scale and nutrition apps for best results and to ensure you're meeting your calorie goals.
• Recalculate your calorie needs every 10-15 pounds of weight change since your BMR decreases as you lose weight.
The Formula
(1 lb = 0.453592 kg)
Imperial: ((feet × 12) + inches) × 2.54. Metric: centimeters as entered. 5 ft 8 in is not 5.8.
+5 for male, −161 for female
Sedentary 1.2, light 1.375, moderate 1.55, very active 1.725, extra active 1.9. TDEE is rounded on its own.
Rounded from the unrounded TDEE plus that adjustment, not from the already rounded TDEE.
If the rounded goal is below the floor, that lower number is not shown. The floor is shown instead, with a warning that a lower target needs a clinician.
Fixed illustration. It does not change with the goal and is not a personalized plan.
Calorie Categories
BMR
Basal RateMinimum energy needed at rest for basic bodily functions.
TDEE
Daily TotalTotal daily calorie needs including all activities.
Weight Loss
TDEE - 500TDEE − 500 when that stays at or above 1,200 kcal (female equation) or 1,500 kcal (male equation). A lower target needs a clinician.
Weight Gain
TDEE + 500A calorie surplus (eating above TDEE) for healthy gain; muscle building or recovery.
Macronutrient Information
These shares are a fixed illustration of the calorie figure, not a plan that changes with your goal. Protein is 25%, carbohydrate is 45%, and fat is 30%.
Protein
25% OF TOTALEssential for muscle repair, growth, and immune function.
Carbohydrates
45% OF TOTALPrimary energy source for brain and muscle performance.
Fat
30% OF TOTALCritical for hormone production and vitamin absorption.
Key Insights
Calorie Balance Principle
Weight change depends on calories in vs. calories out. A calorie deficit (eating below TDEE) tends toward weight loss; a calorie surplus (eating above TDEE) tends toward weight gain. The figures here are estimates. The recommended goal is never shown below 1,200 kcal for the female equation or 1,500 kcal for the male equation.
Individual Metabolism Variation
Metabolism varies significantly by person due to genetics, muscle mass, age, and medical conditions. Use calculated values as a starting point and adjust based on your actual weight changes and energy levels over 2-3 weeks.
Activity Level Accuracy
Accurate activity assessment is critical for TDEE precision. Be honest about your exercise frequency and intensity. If you're between levels, start with the lower one and adjust upward if you're losing weight too quickly.
Sustainable Calorie Deficit
This page applies a 500 kcal deficit for weight loss, then refuses to recommend a target below 1,200 kcal for the female equation or 1,500 kcal for the male equation. A lower target needs a clinician.
Frequently Asked Questions
Fixed illustration
25% protein, 45% carbohydrate, and 30% fat of the calorie figure above. This split does not change with your goal.
Note:These calculations are general guidelines based on standard formulas. Individual metabolism and health conditions can significantly affect your actual calorie needs. Always consult with a healthcare provider for personalized nutrition advice.