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Calorie Calculator

Calculate your daily calorie needs based on age, gender, height, weight, and activity level. Get personalized macros for your fitness goals.

Enter your details to calculate
Calculations use the Mifflin-St Jeor equation, the most accurate for estimating BMR. Results are estimates; consult a professional for personalized advice.

How to Use This Tool

  1. 1

    Select your unit system

    Choose Metric (kg/cm) or Imperial (lbs/ft) based on your preference for entering measurements.

  2. 2

    Enter your stats

    Input your gender, age, height, and current weight. These factors determine your Basal Metabolic Rate (BMR).

  3. 3

    Choose activity level

    Select how active you are. This multiplies your BMR to calculate Total Daily Energy Expenditure (TDEE).

  4. 4

    Set your goal

    Choose to lose, maintain, or gain weight. Losing subtracts 500 kcal/day (~1 lb/week loss), gaining adds 500 kcal/day.

Frequently Asked Questions

What is BMR vs TDEE?
BMR (Basal Metabolic Rate) is calories burned at complete rest. TDEE (Total Daily Energy Expenditure) is BMR × activity multiplier — the total calories you burn daily including exercise and daily activities.
How accurate are these calculations?
The Mifflin-St Jeor equation is considered the most accurate for most adults (within 10%). Actual needs vary based on muscle mass, genetics, hormones, and other factors.
What do the macro recommendations mean?
Macros are split as 30% protein, 40% carbs, 30% fat. This is a balanced starting point; adjust based on your specific goals (e.g., higher protein for muscle building).
Is 500 calorie deficit safe?
A 500 kcal daily deficit typically results in ~1 lb (0.45 kg) weight loss per week, which is considered safe and sustainable. Larger deficits may cause muscle loss and should be supervised.