Calorie Calculator
Find out how many calories you need per day to lose, maintain or gain weight β based on your age, size and activity level.
Calculate your calories
Enter your details to get your daily calorie target.
More ways to track your health
Try these related tools for diet and fitness planning.
Check your body mass index and healthy range.
βFine-tune your protein, carb and fat targets.
βFind your basal metabolic rate in detail.
βHow to find your calorie target
Get your results in three simple steps.
Age, gender, height and weight β pick metric or imperial.
How active you are, and whether to lose, maintain or gain.
Daily calories plus protein, carb and fat goals.
βοΈHow calorie needs are calculated
We use the Mifflin-St Jeor equation β the most widely validated formula for resting calorie burn β then multiply by your activity level to get total daily expenditure (TDEE), and adjust for your goal.
Women: 10 Γ weight(kg) + 6.25 Γ height(cm) β 5 Γ age β 161
Example: a 30-year-old man, 180 cm, 80 kg, moderately active β BMR β 1,780, TDEE β 2,759 cal/day.
βΉοΈWhere do macros come from?
Your calories are split into 30% protein, 40% carbs, 30% fat β a balanced athletic split. Protein and carbs give 4 cal/g, fat gives 9 cal/g, which sets your daily gram targets.
The older Harris-Benedict equation (1919, revised 1984) tends to overestimate needs for modern lifestyles. Mifflin-St Jeor (1990) was validated against measured metabolic rates and is the default in most clinical settings today β which is why we use it.
One kilogram of body fat stores roughly 7,700 calories. A daily deficit of 500 calories Γ 7 days = 3,500 calories β 0.45 kg (about 1 lb) per week. Real-world loss varies with water, muscle and adaptation β treat it as a guide, not a promise.
Frequently asked questions
It uses the validated Mifflin-St Jeor equation, accurate within about Β±10% for most people. Individual metabolism, body composition and daily variation mean your true needs may differ β use the result as a starting point and adjust based on real-world progress.
Basal Metabolic Rate β the calories your body burns at complete rest to keep you alive (breathing, circulation, cell repair). It is typically 60β70% of your total daily burn.
A deficit of about 500 calories per day leads to roughly 0.5 kg (1 lb) of fat loss per week for most people. Larger deficits work faster but are harder to sustain and can cost muscle.
Total Daily Energy Expenditure β your BMR plus everything you burn through movement and exercise. It is the number to beat (or match) depending on your goal.
Your calorie target is split 30% protein, 40% carbs, 30% fat, then converted with 4 cal/g for protein and carbs and 9 cal/g for fat.
If you have a medical condition, are pregnant, or plan a large calorie change, yes β check with a healthcare professional before starting.
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