Discover exactly how many calories your body needs each day — whether your goal is to lose weight, maintain, or build muscle.
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Basal Metabolic Rate (BMR)
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Calories your body burns at complete rest
Recommended Daily Macros (for your goal)
Protein
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Carbs
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Fat
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⚠️ Disclaimer: This calculator uses the Mifflin-St Jeor equation, widely used by nutrition professionals. Results are estimates — consult a registered dietitian for a personalized plan.
Common Questions
What is a calorie calculator? ▾
A calorie calculator estimates how many calories you need per day based on your age, weight, height, gender, and physical activity level. It uses equations like Mifflin-St Jeor to calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE).
How many calories should I eat to lose weight? ▾
A safe calorie deficit for weight loss is 300–500 calories below your TDEE per day. This typically results in 0.3–0.5 kg of fat loss per week. Avoid extreme deficits below 1200 kcal/day for women or 1500 kcal/day for men without medical supervision.
What is BMR vs TDEE? ▾
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest just to maintain basic functions like breathing and circulation. TDEE (Total Daily Energy Expenditure) factors in your activity level and represents the total calories you burn in a day.
How accurate is this calorie calculator? ▾
This calculator uses the Mifflin-St Jeor equation, considered the most accurate among standard BMR formulas (within ±10% for most people). Results are estimates — individual metabolism, muscle mass, hormones, and genetics can all influence actual needs.
How many calories do I need to build muscle? ▾
To gain muscle (lean bulk), aim for a caloric surplus of 200–300 calories above your TDEE combined with consistent resistance training. Ensure adequate protein intake of 1.6–2.2g per kilogram of body weight daily.