Calorie Calculator
Calculate your daily calorie needs (TDEE) based on age, sex, height, weight, and activity level. Get personalized targets for weight loss, maintenance, or muscle gain — with macro breakdown.
How to Calculate Your Daily Calorie Needs
Our calorie calculator uses the Mifflin-St Jeor equation — the most accurate formula recommended by the Academy of Nutrition and Dietetics. It calculates your BMR (calories your body needs at rest), then multiplies by your activity factor to get TDEE (Total Daily Energy Expenditure). For body composition analysis, also try our BMI calculator, BMR calculator, and body fat calculator.
🧬 Mifflin-St Jeor Formula
For Men:
For Women:
Then: TDEE = BMR × Activity Factor
Your calorie target is TDEE adjusted by your weight goal (deficit or surplus).
🏃 Activity Level Guide
- Sedentary (×1.2): Desk job, little or no exercise
- Lightly Active (×1.375): Light exercise 1–3 days/week
- Moderately Active (×1.55): Moderate exercise 3–5 days/week
- Very Active (×1.725): Hard exercise 6–7 days/week
- Extra Active (×1.9): Very hard exercise, physical job, or twice-daily training
Most people overestimate their activity level. When in doubt, go one level lower.
🎯 Calorie Targets for Goals
- Lose 2 lbs/week: TDEE – 1,000 calories
- Lose 1 lb/week: TDEE – 500 calories
- Lose 0.5 lbs/week: TDEE – 250 calories
- Maintain weight: TDEE (no deficit)
- Gain 0.5 lbs/week: TDEE + 250 calories
- Gain 1 lb/week: TDEE + 500 calories
⚠️ Never go below 1,200 cal/day (women) or 1,500 cal/day (men) without medical supervision.
🥗 Recommended Macronutrient Ratios
- Protein (25–35%): Essential for muscle, satiety, metabolism. Aim for 0.7–1g per lb of body weight.
- Carbohydrates (35–50%): Primary energy source. Focus on complex carbs — whole grains, vegetables, fruits.
- Fat (20–35%): Essential for hormones and brain function. Focus on healthy fats — avocado, nuts, olive oil.
Use our BMI calculator alongside this to get a complete health picture.