Calorie Calculator
Calculate your daily calorie needs based on your body stats, activity level, and goals. Powered by the Mifflin-St Jeor equation.
Daily Calorie Target
2,731 cal/day
BMR
1,762 cal
TDEE (Maintenance)
2,731 cal
Adjustment
None
Weekly Change
Maintain
Calorie Breakdown
BMR
1,762
At rest
TDEE
2,731
×1.55 activity
Target
2,731
Maintain
Macronutrient Breakdown
205g
30% • 820 cal
307g
45% • 1228 cal
76g
25% • 684 cal
Take Control of Your Health
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How to Calculate Your Daily Calorie Needs
Your daily calorie needs are determined in two steps:
1. Basal Metabolic Rate (BMR) — the calories your body burns at complete rest just to maintain vital functions like breathing, heart rate, and cell production. This accounts for 60–75% of your total daily calorie burn.
2. Total Daily Energy Expenditure (TDEE) — your BMR multiplied by an activity factor. This is your "maintenance" calorie level — the number where your weight stays stable.
This calculator uses the Mifflin-St Jeor equation, the most accurate BMR formula validated by research:
Men: BMR = (10 × weight_kg) + (6.25 × height_cm) - (5 × age) + 5
Women: BMR = (10 × weight_kg) + (6.25 × height_cm) - (5 × age) - 161
Understanding Calories and Weight
• Approximately 3,500 calories = 1 pound of body weight.
• A safe rate of weight loss is 1–2 lbs per week (500–1,000 calorie daily deficit).
• A safe rate of weight gain is 0.5–1 lb per week (250–500 calorie daily surplus), combined with strength training.
• Crash diets (very low calorie) often backfire — they slow metabolism, cause muscle loss, and are unsustainable. Gradual, consistent changes produce lasting results.
Macronutrients Explained
| Macro | Cal/gram | Role | Sources |
|---|---|---|---|
| Protein | 4 | Muscle building & repair | Meat, fish, eggs, beans |
| Carbs | 4 | Primary energy source | Grains, fruits, vegetables |
| Fat | 9 | Hormones & vitamin absorption | Oils, nuts, avocado, fish |
Activity Level Guidelines
| Level | Multiplier | Description |
|---|---|---|
| Sedentary | ×1.2 | Little or no exercise, desk job |
| 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 |
| Extremely Active | ×1.9 | Athlete or very physical job |
Tips for Reaching Your Goal
• Track consistently — use a food diary or app for at least the first few weeks.
• Weigh weekly — same time, same conditions (morning, after bathroom).
• Be patient — wait 2–3 weeks before adjusting. Weight fluctuates daily due to water, sodium, and fiber.
• Prioritize whole foods — they're more filling and nutrient-dense per calorie.
• Stay hydrated — thirst is often mistaken for hunger.
• Sleep 7–9 hours — poor sleep increases hunger hormones (ghrelin) and decreases satiety hormones (leptin).
• Adjust as needed — if progress stalls for 3+ weeks, reduce by 100–200 calories or increase activity slightly.