Calorie Calculator
Find out how many calories you need each day to lose, maintain, or gain weight, along with a suggested macronutrient breakdown.
Enter Your Details
These numbers are estimates based on averages and should be used as a starting point. Actual needs vary by metabolism, body composition, and health conditions — consult a professional for personalized advice.
How Calories Are Calculated
We use the Mifflin–St Jeor equation to estimate your Basal Metabolic Rate (BMR) — the calories your body burns at complete rest — then multiply it by an activity factor to get your Total Daily Energy Expenditure (TDEE), your maintenance calories.
To lose weight, we subtract roughly 500 calories/day from your TDEE (about 0.5 kg or 1 lb per week). To gain weight, we add roughly 500 calories/day. Macronutrients are then split as 30% protein, 40% carbs, and 30% fat by default.
| Activity Level | Description | Multiplier |
|---|---|---|
| Sedentary | Little or no exercise, desk job | × 1.2 |
| Light | Light exercise 1–3 days/week | × 1.375 |
| Moderate | Moderate exercise 3–5 days/week | × 1.55 |
| Active | Hard exercise 6–7 days/week | × 1.725 |
| Very Active | Hard daily exercise + physical job | × 1.9 |
Frequently Asked Questions
What’s the difference between BMR and TDEE?
BMR is the number of calories your body burns just to stay alive at complete rest — breathing, circulation, cell repair. TDEE adds in the calories you burn from daily movement and exercise, so it’s a more realistic number for planning your actual intake.
How many calories should I eat to lose weight?
A moderate deficit of about 500 calories/day below your maintenance level typically leads to roughly 0.5 kg (1 lb) of weight loss per week, which is considered a safe and sustainable pace for most people.
Is the macro split the same for everyone?
No. The 30/40/30 protein/carb/fat split shown here is a balanced general starting point. Your ideal split can shift depending on your goals, activity type, and any dietary or medical needs — a dietitian can help fine-tune it.
Why do age, gender, and activity level matter here?
Unlike BMI, calorie needs are directly affected by these factors. Men generally have more lean muscle mass and burn more at rest, calorie needs decline with age, and more activity means more calories burned throughout the day — all of which this calculator accounts for.