Daily Calorie Calculator
Enter your details below to find out how many calories your body needs each day, plus a macro breakdown (protein, carbs, fat) tailored to your goal — whether that's gaining weight, maintaining it, or losing it.
Your Result
This calculator gives general estimates for informational purposes only and does not replace advice from a doctor or sports nutritionist.
How do we calculate your daily calories?
We use the Mifflin-St Jeor equation, one of the most accurate published formulas for estimating Basal Metabolic Rate (BMR) — the calories your body burns at complete rest.
After calculating BMR, we multiply it by your activity multiplier to get your Total Daily Energy Expenditure (TDEE) — the calories needed to maintain your current weight — then add or subtract roughly 500 calories depending on your goal, targeting a safe rate of change of about 0.5 kg per week.
For macros, protein is set at 1.8g per kilogram of body weight (a solid target for preserving muscle mass), fat takes 25% of the remaining calories, and the rest goes to carbohydrates.
Quick FAQ
Is this calculator 100% accurate?
It gives a solid scientific estimate based on validated formulas, but every body is different. Use the result as a starting point, track your weight weekly, and adjust calories based on how your body actually responds.
How many calories do I need to lose weight safely?
A daily deficit of 300-500 calories below your maintenance (TDEE) is considered safe and sustainable, typically resulting in about 0.5 kg of loss per week without significant muscle loss.