What this calculator does
Daily calorie needs combine your basal metabolic rate with physical activity. Eating close to your total expenditure maintains weight; a moderate deficit or surplus changes it.
This calculator uses the Mifflin-St Jeor equation to estimate BMR and TDEE, then sets a calorie target for maintaining, losing or gaining weight with a simple macro split.
Calorie formula
BMR = 10 × weight + 6.25 × height − 5 × age + (male: +5 / female: −161) TDEE is BMR multiplied by an activity factor. A weight-loss target subtracts about 500 kcal; a gain target adds about 300 kcal.
How this calculator works
- 01
Enter your details
Sex, age, weight and height determine your basal metabolic rate.
- 02
Choose activity level
Pick the option closest to your daily movement and training volume.
- 03
Review target and macros
Compare maintenance, loss and gain targets with the macro breakdown.
Practical tips
- Weigh yourself weekly under similar conditions to judge the trend.
- Protein, fibre and sleep support satiety and preserve muscle.
Frequently asked questions
Why does my real calorie need differ?
Equations use population averages. Genetics, hormones, medication, sleep and daily movement can shift actual needs.
How large should a deficit be?
About 500–750 kcal per day supports 0.5–1 kg loss per week. Very low intake should be supervised.
Are the macros universal?
This calculator uses 30% protein, 40% carbohydrates and 30% fat. Sport goals, health conditions and preferences may call for different ratios.
Data basis: 2026 · Annual constants live in structured JSON files and are updated once a year.
Results are unverified model calculations and do not replace tax, legal or financial advice.