Calorie Calculator
Estimate your daily calorie needs (TDEE) and macronutrient targets for maintaining, losing, or gaining weight.
Daily calorie target
2,662 kcal
Maintenance (TDEE): 2,662 kcal
200g
Protein
266g
Carbs
89g
Fat
Uses the Mifflin-St Jeor formula and a balanced 30/40/30 macro split. These are estimates — consult a professional for personalized nutrition advice.
How the Calorie Calculator works
Using your age, height, weight, and sex, the calculator estimates your Basal Metabolic Rate (BMR) with the Mifflin-St Jeor formula, then multiplies it by an activity factor to find your maintenance calories (TDEE). Choosing a goal adjusts that number up or down, and a balanced macro split is calculated from the result.
Frequently asked questions
What is TDEE?
Total Daily Energy Expenditure — the total number of calories you burn in a day, including your resting metabolism plus activity. Eating at this level maintains your current weight.
How many calories should I cut to lose weight?
A deficit of about 500 calories a day from your TDEE is a common target, producing roughly 1 pound (0.45 kg) of weight loss per week.
How are the macro targets calculated?
This calculator uses a balanced split of 30% protein, 40% carbohydrates, and 30% fat, converted to grams based on your calorie target. Individual needs vary based on goals and activity type.