Calorie Calculator
Calculate your daily calorie needs (TDEE) and personalised macro split.
Daily calorie inputs
Calories are estimates, not exact requirements. Use metric or imperial units.
Use your current age in years.
Used by the Mifflin-St Jeor formula.
Activity level strongly affects calorie needs.
Targets are general estimates. Avoid extreme deficits.
Maintenance calories
2,633 kcal
Estimated daily calories to maintain weight.
Daily calorie estimate
2,633 kcal
Maintain: no adjustment.
BMR
1,699 kcal
Estimated calories burned at rest.
TDEE
2,633 kcal
BMR multiplied by activity factor 1.55.
Moderate deficit
2,133 kcal
Common estimate for gradual weight loss, not for everyone.
Moderate surplus
3,133 kcal
Common estimate for gradual weight gain.
Energy estimates
BMR and TDEE explanation
BMR
BMR is the estimated energy your body uses at rest for basic functions.
TDEE
TDEE estimates total daily energy use after activity is included.
Activity multiplier
The activity multiplier adjusts BMR for movement, exercise, and physical work.
Calorie balance
Eating near TDEE may maintain weight; a deficit or surplus may change weight over time.
Activity
Activity level guide
Sedentary
Little structured exercise
Desk job, low daily steps
Lightly active
Light exercise 1-3 days/week
Walking, casual gym sessions
Moderately active
Exercise 3-5 days/week
Regular workouts or active commuting
Very active
Hard exercise 6-7 days/week
Frequent training or active job
Extra active
Very hard exercise or physical labor
Athlete-style training, manual labor
Goals
Weight goal guidance
Maintenance
Maintenance calories are commonly used as a starting point for weight stability.
Deficit
A calorie deficit may support gradual weight loss, but aggressive deficits are not appropriate for everyone.
Surplus
A modest surplus may support gradual weight gain when paired with training and enough protein.
Nutrition basics
Calories explained
Energy unit
Calories measure energy from food and drink.
Energy balance
Weight change is influenced by calories in and calories out over time.
Food quality
Protein, fiber, vitamins, minerals, and meal patterns also matter.
Daily habits
Hydration, sleep, stress, and activity influence results.
Individual needs
Medical conditions and medications can affect calorie needs.
Formula
Formula explanation
Men
BMR = 10W + 6.25H - 5A + 5
Women
BMR = 10W + 6.25H - 5A - 161
Variables
W = weight in kg, H = height in cm, A = age in years.
TDEE
TDEE = BMR x Activity Multiplier
Healthy context
Healthy nutrition guidance
Protein and fiber
Protein and fiber can support fullness and nutrition quality.
Hydration
Hydration matters for health, training, and appetite regulation.
Movement
Exercise and daily movement influence calorie needs and wellbeing.
Professional guidance
Medical conditions may affect needs; consider qualified advice for personal plans.
FAQ
Calorie calculator questions
Your daily calorie needs depend on age, sex, height, weight, activity level, body composition, and health context. This calculator estimates maintenance calories using BMR and TDEE formulas.
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