🔥 Calorie Calculator
Estimate how many calories you need each day to maintain, lose, or gain weight based on your body stats and activity level.
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Estimates use the Mifflin-St Jeor equation. This is for informational purposes only and not medical advice — consult a doctor or registered dietitian before starting a new diet plan.
How the Calorie Calculator Works
This calculator first estimates your Basal Metabolic Rate (BMR) — the calories your body burns at complete rest — then multiplies it by an activity factor to get your Total Daily Energy Expenditure (TDEE), the calories you burn in a typical day. Your goal adjustment is then applied to TDEE to give a daily calorie target.
Formula (Mifflin-St Jeor)
Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
TDEE = BMR × activity multiplier
Goal Calories = TDEE + goal adjustment
Macronutrient Split
The suggested macro breakdown uses a balanced 40% carbohydrate / 30% protein / 30% fat split, converted to grams using 4 calories per gram for carbs and protein and 9 calories per gram for fat.
This tool provides general estimates for informational purposes only. It is not medical advice — consult a doctor or registered dietitian for personalized guidance, especially if you have health conditions.
Frequently Asked Questions
How many calories should I eat to lose weight?
A common approach is a 500 calorie/day deficit below your TDEE, which typically leads to about 1 pound of weight loss per week. Larger deficits should only be used short-term and under medical guidance.
What is the difference between BMR and TDEE?
BMR is the energy your body needs at complete rest. TDEE adds in the calories burned through daily activity and exercise, giving a more realistic picture of total daily needs.
Is the Mifflin-St Jeor equation accurate?
Mifflin-St Jeor is considered one of the most accurate BMR formulas for the general population and is widely used by nutrition professionals, though individual metabolism can vary.