Calorie Calculator
Calculate daily calorie needs with macros, meal split, and activity chart.
Enter your details to see your daily calorie needs
Mifflin-St Jeor equation (BMR) · TDEE = BMR × activity factor
About Calorie Calculator
Free online daily calorie needs calculator. Calculate BMR and TDEE using the Mifflin-St Jeor equation. Includes macronutrient breakdown (protein, fat, carbs), meal split, calories burned by activity, water intake, and weight change timeline. Supports metric and imperial units.
How to Use
- 1Select Metric or Imperial units using the toggle.
- 2Enter your sex, age, height, and weight.
- 3Select your activity level from the 5 options.
- 4Click "Calculate Calories" to see your daily needs.
- 5Use the goal tabs (Lose Weight / Maintain / Gain Muscle) to see adjusted calorie targets.
- 6Check the Macronutrients card for protein, fat, and carb targets.
- 7View the Meal Split to plan your daily meals.
- 8See the Calories Burned chart to understand your workout calorie expenditure.
Frequently Asked Questions
How are my daily calories calculated?
Your BMR (Basal Metabolic Rate) is calculated using the Mifflin-St Jeor equation based on your sex, age, height, and weight. BMR is then multiplied by your activity level to get your TDEE (Total Daily Energy Expenditure).
What is the difference between BMR and TDEE?
BMR is the calories your body burns at complete rest to maintain basic functions. TDEE accounts for your activity level and represents the total calories you burn in a day.
How many calories should I eat to lose weight?
A deficit of 500 kcal/day below your TDEE leads to approximately 0.5 kg of fat loss per week. The tool sets a minimum of 1,200 kcal/day for safety.
How are macros calculated?
Macros are distributed based on your goal. For weight loss: 35% protein, 30% fat, 35% carbs. For maintenance: 25% protein, 30% fat, 45% carbs. For muscle gain: 30% protein, 25% fat, 45% carbs.
How accurate is the calorie calculator?
The Mifflin-St Jeor equation is considered the most accurate BMR formula for most adults, with an error margin of ±10%. Individual variation in metabolism, body composition, and genetics can affect results.
Are metric and imperial units supported?
Yes. Switch between Metric (cm/kg) and Imperial (ft+in/lbs) using the toggle at the top.
Tool Info
- Category
- health
- Usage
- Unlimited