Use our Calorie Calculator to determine your Total Daily Energy Expenditure (TDEE) and personalized macronutrient targets. Whether you're looking to lose weight, gain muscle, or maintain your current physique, understanding your daily calorie needs is the foundation of any successful nutrition plan. Enter your age, gender, height, weight, activity level, and goal to receive instant calculations of your Basal Metabolic Rate (BMR), TDEE, target calories, and optimal protein, carbohydrate, and fat intake. Our calculator uses the scientifically-validated Mifflin-St Jeor equation, the gold standard formula recommended by nutritionists and dietitians worldwide. Knowing your calorie needs takes the guesswork out of meal planning and helps you achieve your fitness goals faster. Unlike generic recommendations that suggest one-size-fits-all calorie targets, our calculator provides personalized numbers based on your unique characteristics and activity patterns.
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Input your gender, age, weight (kg), and height (cm).
Choose from sedentary to very active based on your lifestyle.
Choose whether you want to lose, maintain, or gain weight.
See your BMR, TDEE, daily calorie target, and macro breakdown.
Your body burns calories continuously to maintain basic life functions—breathing, circulation, cell production, and nutrient processing. This baseline calorie burn is called your Basal Metabolic Rate (BMR). Physical activity adds to this baseline, creating your Total Daily Energy Expenditure (TDEE)—the total calories you burn each day. BMR accounts for 60-75% of your total calorie burn for most people. Factors affecting BMR include body weight, height, age, gender, and body composition. Muscle tissue burns more calories than fat tissue even at rest, which is why body composition matters for long-term weight management. Activity level dramatically impacts your TDEE. Someone who works a desk job and rarely exercises might have a TDEE only 20% higher than their BMR, while an athlete or manual laborer could have a TDEE 90% higher than BMR. Selecting the correct activity level is crucial for accurate results.
Your activity level determines how much your BMR is multiplied to estimate total daily calorie burn. Choosing the correct level is critical for accurate results. Sedentary (×1.2) — Little or no exercise, desk job. Lightly Active (×1.375) — Light exercise 1–3 days per week. Moderately Active (×1.55) — Moderate exercise 3–5 days per week. Very Active (×1.725) — Hard exercise 6–7 days per week. Extra Active (×1.9) — Very hard exercise or physical job. Most people overestimate their activity level. If you work a desk job and exercise 3 times per week for 30–45 minutes, "Lightly Active" or "Moderately Active" is likely the right choice. Reserve "Very Active" and "Extra Active" for athletes, manual laborers, or those training intensely almost every day. When in doubt, choose the lower level—it is easier to add calories later than to remove them.
After calculating your TDEE, the calculator applies a calorie adjustment based on your selected goal. This adjustment creates the energy imbalance needed to change or maintain body weight. Lose Weight (−500 kcal/day) — Creates a moderate deficit for steady fat loss of about 1 lb (0.45 kg) per week. Maintain (±0 kcal/day) — Matches your TDEE to keep your current weight stable. Gain Weight (+300 kcal/day) — Provides a modest surplus for lean muscle gain of about 0.6 lb (0.27 kg) per week. The 500-calorie deficit for weight loss follows the widely accepted guideline that 3,500 calories equals roughly one pound of body fat. A 500 cal/day deficit over 7 days produces approximately one pound of fat loss per week — a pace that is sustainable, preserves muscle mass, and avoids metabolic adaptation. The 300-calorie surplus for weight gain is intentionally conservative to promote lean muscle growth while minimizing fat accumulation. Larger surpluses (500+) tend to add more fat than muscle. If you are new to resistance training, a 300-calorie surplus paired with consistent strength training is sufficient for noticeable muscle development. The maintenance option keeps your calories equal to your TDEE, which is ideal if you are happy with your current weight and body composition. It is also a good starting point if you are unsure — track your weight for 2–3 weeks at maintenance calories, then adjust up or down based on your goals.
Our calculator uses the Mifflin-St Jeor equation, developed in 1990 and validated as more accurate than the older Harris-Benedict equation. The formula calculates BMR based on weight (kg), height (cm), age (years), and gender. For males: BMR = (10 × weight) + (6.25 × height) - (5 × age) + 5 For females: BMR = (10 × weight) + (6.25 × height) - (5 × age) - 161 The gender difference reflects physiological differences in body composition and metabolism. Males typically have higher BMR due to greater muscle mass and lower body fat percentage. After calculating BMR, we multiply by an activity factor ranging from 1.2 (sedentary) to 1.9 (extremely active athlete). This gives your TDEE—the total calories you burn daily including all activity. Goal adjustments modify your TDEE to create a calorie surplus or deficit. Weight loss requires a calorie deficit, typically 250-1000 calories below TDEE depending on desired pace. Weight gain requires a surplus, typically 250-500 calories above TDEE. One pound of body weight equals approximately 3,500 calories.
Protein targets are set at 1 gram per kilogram of body weight (2.2g per pound), providing adequate amino acids for muscle maintenance and synthesis. This is a moderate target suitable for most active individuals—athletes may need 1.2-1.6g/kg for optimal performance. Fat targets are set at 30% of total calories. Dietary fat is essential for hormone production, nutrient absorption, and cellular function. Minimum fat intake should be 0.4-0.5g per kilogram body weight for basic health. Carbohydrates fill the remaining calories after protein and fat are accounted for. Carbs provide readily available energy for workouts and daily activities. Active individuals typically need 3-5g per kilogram body weight for optimal performance and recovery.
Begin by entering your current age in years. Age affects metabolism—BMR typically decreases 2-3% per decade after age 30 due to gradual muscle loss and hormonal changes. Select your biological gender. This affects the BMR formula due to physiological differences in body composition. If you prefer not to specify, use the male formula for a slightly higher estimate. Enter your height in centimeters and current weight in kilograms. Use your current weight, not your goal weight—the calculator needs to know how many calories YOUR BODY burns today. Select your activity level honestly. This is where most people make mistakes. "Sedentary" means desk job with little to no formal exercise. "Lightly Active" means light exercise 1-3 days per week. "Moderately Active" means moderate exercise 3-5 days per week. "Very Active" means intense exercise 6-7 days per week. "Extremely Active" means intense daily exercise plus physical job or training twice daily. Choose your goal. Weight loss options range from conservative (0.5 lb/week) to aggressive (2 lb/week). Weight gain options provide controlled surplus. Choose based on your timeline and how aggressive you want to be—slower is usually more sustainable. Click calculate to see your BMR, TDEE, target calories, and macronutrient breakdown in grams. Use target calories for meal planning and macros to structure your meals.
Marcus is a 24-year-old male who weighs 80 kg (176 lbs) and is 183 cm tall (6'0"). He trains with weights 5 days per week for 90 minutes and plays recreational basketball twice weekly. He wants to gain muscle while minimizing fat gain. - Input: Age 24, Male, 183cm, 80kg, Very Active, Gain Weight (0.5 lb/week) - Result: BMR: 1,915 calories, TDEE: 3,303 calories, Target: 3,553 calories - Macros: 80g protein, 119g fat, 659g carbs Marcus should eat around 3,550 calories daily to gain 0.5 pounds per week—approximately 2 pounds per month. This controlled surplus minimizes fat gain while providing enough calories for muscle growth. His high carb target (659g) fuels intense training sessions and supports recovery. The 250-calorie surplus is conservative for muscle gain but keeps fat accumulation minimal.
Jennifer is a 48-year-old female who has successfully maintained her weight for years and wants to keep it that way. She weighs 68 kg (150 lbs), is 170 cm tall (5'7"), and attends fitness classes 4 days per week plus walks daily. - Input: Age 48, Female, 170cm, 68kg, Moderately Active, Maintain Weight - Result: BMR: 1,383 calories, TDEE: 2,144 calories, Target: 2,144 calories - Macros: 68g protein, 72g fat, 361g carbs Jennifer should eat around 2,150 calories daily to maintain her current weight. At 48, her BMR has naturally decreased compared to her 20s, so maintaining weight requires slightly fewer calories than it did when younger. Her balanced macros support her active lifestyle and help preserve muscle mass, which is especially important for women over 40 to maintain bone density and metabolism.
David is a 58-year-old male who weighs 105 kg (231 lbs) and is 178 cm tall (5'10"). He works a desk job, rarely exercises, and wants to lose weight before health issues worsen. He's starting conservatively to build sustainable habits. - Input: Age 58, Male, 178cm, 105kg, Sedentary, Lose Weight (0.5 lb/week) - Result: BMR: 1,841 calories, TDEE: 2,209 calories, Target: 1,959 calories - Macros: 105g protein, 65g fat, 315g carbs David should eat around 1,950-2,000 calories daily to lose 0.5 pounds per week. The conservative deficit ensures he doesn't feel deprived while building new eating habits. As he becomes more active, his TDEE will increase and he can either eat more or increase his deficit. Starting slow prevents the crash-and-burn cycle many dieters experience. His high protein target (105g) helps preserve muscle mass during weight loss, which is crucial for maintaining metabolism.
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest just to keep you alive—breathing, circulating blood, producing cells, and processing nutrients. It represents 60-75% of your total calorie burn. TDEE (Total Daily Energy Expenditure) includes BMR plus all physical activity—from formal exercise to walking, fidgeting, and daily tasks. TDEE is always higher than BMR and represents the actual number of calories you burn each day. To lose weight, eat less than your TDEE. To gain weight, eat more than your TDEE.
