Calculators
Calorie Calculator
Estimate your BMR, TDEE, daily calorie goals, and a maintenance macro split from your age, gender, height, weight, and activity level.
| Goal | Calories/day | Expected change |
|---|---|---|
| Weight loss (500 cal deficit) | 2,136 calories/day | ~0.5kg/week loss |
| Mild weight loss (250 cal deficit) | 2,386 calories/day | Smaller daily deficit |
| Maintain weight | 2,636 calories/day | Estimated TDEE |
| Mild weight gain | 2,886 calories/day | Small daily surplus |
| Weight gain | 3,136 calories/day | ~0.5kg/week gain |
Consult a nutritionist for personalized advice.
How calorie needs are calculated
Your calorie needs start with your Basal Metabolic Rate, the energy your body uses at rest. This tool uses the Mifflin-St Jeor equation, the current standard for estimating BMR.
Men: BMR = 10w + 6.25h - 5a + 5Women: BMR = 10w + 6.25h - 5a - 161TDEE = BMR × activity multiplier- w weight in kg
- h height in cm
- a age in years
Total Daily Energy Expenditure multiplies your BMR by an activity factor. To lose weight, eat below your TDEE; to gain weight or build muscle, eat above it.
Activity multipliers
TDEE is your BMR multiplied by one of these factors, based on how active you are in a normal week.
| Activity level | Typical week | Multiplier |
|---|---|---|
| Sedentary | Little or no exercise | 1.2 |
| Light | Exercise 1 to 3 days a week | 1.375 |
| Moderate | Exercise 3 to 5 days a week | 1.55 |
| Active | Exercise 6 to 7 days a week | 1.725 |
| Very active | Hard exercise or a physical job | 1.9 |
Frequently asked questions
What is the difference between BMR and TDEE?
BMR is the energy your body uses at complete rest. TDEE multiplies BMR by an activity factor, so it reflects everything you do in a day and is the number to base your daily intake on.
How big a calorie deficit should I aim for?
A deficit of about 300 to 500 calories a day is a common, sustainable target for steady fat loss of roughly 0.25 to 0.5 kg per week. Very aggressive deficits are harder to keep up and can cost muscle.
How should I split my macros?
A common starting point is protein around 1.6 to 2.2 g per kg of bodyweight, fat around 0.6 to 1 g per kg, and the rest of your calories from carbohydrates. Adjust based on your results and preferences.
Why does this use the Mifflin-St Jeor equation?
It is currently the most accurate general formula for estimating BMR in the average adult, which is why dietitians and clinicians prefer it over older equations such as Harris-Benedict.
Are these numbers exact?
No, they are estimates. Real needs vary with genetics, body composition, and daily movement, so treat the figure as a starting point and adjust based on how your weight actually changes over two to three weeks.