Calorie Calculator

Daily calorie and macronutrient targets based on the Mifflin-St Jeor formula. Private — nothing is sent anywhere.

Units

Sex

Age (years)

Weight (kg)

Height (cm)

Activity level

Goal

Lose

−500 kcal

Maintain

0 kcal

Gain

+300 kcal

Macro split

Estimates only. Not medical advice. Talk to a doctor before changing your diet if you have health conditions.

BMR — Basal Metabolic Rate

—

Calories your body burns at complete rest.

TDEE — Maintenance calories

—

Total daily energy expenditure with activity.

Daily target (Maintain)

—

Carbs

—

— g

Protein

—

— g

Fat

—

— g

How it works

BMR uses the Mifflin-St Jeor equation, the most accurate widely-used formula:

Men: 10·kg + 6.25·cm − 5·age + 5
Women: 10·kg + 6.25·cm − 5·age − 161

TDEE = BMR × activity multiplier. To lose weight steadily, eat ~500 kcal under TDEE (≈0.5 kg / 1 lb per week). To gain, add ~300 kcal for clean lean-mass gains.