Calorie Calculator

Estimate your daily calorie norm (TDEE) and macros from sex, age, height, weight and activity.

Male
Female
Maintenance
2556 kcal
Weight loss (−15%)
2172 kcal
Weight gain (+15%)
2939 kcal
Macros (maintenance)
P 192 g · F 85 g · C 256 g
This is an estimate, not medical advice.

The calorie calculator shows how much energy your body needs each day. It first calculates your basal metabolic rate (BMR) — the calories your body burns at rest — using the Mifflin-St Jeor equation, then multiplies it by an activity factor to arrive at your total daily energy expenditure (TDEE) for maintaining your current weight.

Enter your sex, age, height, weight and activity level, and the calculator shows your maintenance calories along with goal targets: 15% less for weight loss and 15% more for gaining mass. It also gives an approximate macronutrient breakdown (protein, fat, carbs) using a 30/30/40 split.

Think of this as a starting point rather than an exact medical figure: actual needs depend on metabolism, body composition, lifestyle and health. Track your weight trend over a couple of weeks and adjust your intake accordingly. To see how your weight relates to your height, check the BMI calculator, and to estimate how many calories a workout burns, see activity calorie burn.

Frequently asked questions

Basal metabolic rate is calculated using the Mifflin-St Jeor equation (today's standard), then multiplied by an activity factor ranging from 1.2 (sedentary) to 1.9 (very heavy physical activity).
A deficit of 10–20% below maintenance is typical. The calculator shows a −15% option. Steep deficits are unhealthy and hard to sustain.
Protein, fat and carbohydrates. The calculator gives a reference split of 30/30/40; the ideal ratio depends on your goals and preferences.

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