Calorie Calculator
Estimate your daily calorie needs (TDEE) and macronutrient split based on Mifflin-St Jeor. Set your goal — lose, maintain or gain — and see the target calories update live.
How Calorie Calculator works
Sex, age, height and weight (metric or imperial).
5 activity levels × 5 weight goals cover most scenarios.
TDEE and target calories update live, alongside a 30/40/30 protein/carbs/fat macro donut.
Frequently asked
Which formula does this use?+
Mifflin-St Jeor for BMR, then multiplied by an activity factor for TDEE. It's the most accurate general-purpose formula for most adults.
How do I lose weight safely?+
A 500 kcal/day deficit ≈ 0.5 kg/week. Aim for at most 1000 kcal/day deficit; below 1200 kcal isn't recommended without medical supervision.
What are the macro numbers?+
The calculator uses a 30/40/30 P/C/F split by default. Protein and carbs at 4 kcal/g, fat at 9 kcal/g.
Is this a medical recommendation?+
No — it's an estimate. Consult a dietitian or doctor before starting any new diet.