Find out exactly how many calories your body needs each day based on your age, weight, height, and activity level.
👤Your Details
Gender
Units
yrs
kg
cm
ft
in
Daily Calorie Needs (TDEE)
—
Total Daily Energy Expenditure
BMR
—
Calories at complete rest
TDEE
—
With your activity level
🎯Calorie Targets by Goal
Weight Loss
—
−500 kcal/day = ~0.5 kg/week
Maintenance
—
Keep current weight
Weight Gain
—
+500 kcal/day = ~0.5 kg/week
🥗Recommended Macros (Maintenance)
🍗
Protein
—
—
🍚
Carbs
—
—
🥑
Fat
—
—
How This Calculator Works
This calculator uses the Mifflin-St Jeor equation — the most widely validated formula in nutrition science — to estimate your Basal Metabolic Rate (BMR). Your BMR is then multiplied by an activity factor to get your Total Daily Energy Expenditure (TDEE).
The result tells you how many calories your body burns in a typical day. From there, you adjust up or down based on your goal: lose weight, maintain, or build muscle.
The Mifflin-St Jeor Formula
The equation differs slightly by gender:
For Men
BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5
For Women
BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161
TDEE
TDEE = BMR × Activity Multiplier
Once you have your TDEE, subtract 500 kcal for gradual weight loss (~0.5 kg/week) or add 500 kcal to slowly gain lean mass.
Activity Level Guide
Choosing the right activity level is the single biggest factor in accuracy. Most people overestimate — when in doubt, go one level lower.
Level
Multiplier
Who it fits
Sedentary
×1.2
Desk job, less than 30 min exercise per week
Lightly active
×1.375
Light exercise 1–3 days/week, walk daily
Moderately active
×1.55
Exercise 3–5 days/week, on your feet at work
Very active
×1.725
Hard training 6–7 days/week
Extra active
×1.9
Professional athlete or very demanding physical job
Understanding Macronutrients
Total calories matter most, but the composition of those calories shapes your energy, performance, and body composition. The three macros:
Protein (4 kcal/g): Preserves and builds muscle, keeps you full. Target 1.6–2.2 g per kg of bodyweight for active people.
Carbohydrates (4 kcal/g): Primary fuel for brain and muscles. Fill the remaining calories after protein and fat are set.
Fat (9 kcal/g): Essential for hormones, vitamins absorption, and cell function. Don't drop below 0.7 g/kg.
This calculator uses a balanced split: 30% protein, 40% carbs, 30% fat — a good starting point for most people.
Frequently Asked Questions
How accurate is this calculator?▼
The Mifflin-St Jeor equation is accurate within ±10% for most people. The biggest source of error is the activity multiplier — people often overestimate how active they are. Start with the calculated result, track your weight for 2–3 weeks, then adjust by 100–200 kcal if needed.
How many calories should I eat to lose weight?▼
A deficit of 500 kcal/day below your TDEE leads to roughly 0.5 kg (1 lb) of weight loss per week. Never go below 1,200 kcal/day for women or 1,500 kcal/day for men without medical supervision — aggressive restriction can cause muscle loss and metabolic adaptation.
What is BMR?▼
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest — just to keep your heart beating, lungs breathing, and organs functioning. It accounts for about 60–70% of total daily energy expenditure for most people.
What is TDEE?▼
TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor. It represents all the calories your body burns in a full day including exercise, movement, and daily activity. Eating at your TDEE keeps your weight stable.
Does this account for age-related metabolic slowdown?▼
Yes — the formula subtracts 5 calories for every year of age, which reflects the gradual decline in muscle mass and metabolic rate that happens as we get older. If you're over 60, your TDEE will be noticeably lower than at 30, even at the same weight and activity level.