Calorie Calculator
Calculate your daily calorie needs using the Mifflin-St Jeor equation. Set targets for weight loss, maintenance, or muscle gain with macro breakdowns and meal plans.
Quick Calculator Get a fast estimate
yrs
kg
cm
Maintenance Calories
2 507 kcal/day
Weight Loss (–500 kcal/day)
2 007 kcal/day
Weight Gain (+500 kcal/day)
3 007 kcal/day
Basal Metabolic Rate (BMR)
1 618 kcal/day
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How to Use the Calorie Calculator
Enter your sex, age, weight, and height, then select your activity level. The calculator uses the Mifflin-St Jeor BMR equation multiplied by your activity factor to determine your TDEE (Total Daily Energy Expenditure).
The Extended Calculator below shows macro splits (protein, carbs, fat) as a pie chart for your goal, plus meal distribution suggestions. The Professional Calculator adds exercise-specific calorie burn and a weekly calorie cycling planner.
Need more detail?
Extended Calculator More options, charts, and scenario comparison
kg
cm
years
Maintenance Calories (TDEE)
2538 kcal
TDEE
2538 kcal
vs Maintenance
+0 kcal
Protein:115g(461 kcal)
Carbs:329g(1316 kcal)
Fat:85g(761 kcal)
Suggested Meal Distribution
| Meal | Calories |
|---|---|
| Breakfast (25%) | 635 kcal |
| Morning snack (10%) | 254 kcal |
| Lunch (30%) | 761 kcal |
| Afternoon snack (10%) | 254 kcal |
| Dinner (25%) | 635 kcal |
Mifflin-St Jeor BMR Formula
Male BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5
Female BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161
TDEE = BMR × Activity Factor
Activity Multipliers
| Activity Level | Multiplier |
|---|---|
| Sedentary | ×1.2 |
| Lightly Active | ×1.375 |
| Moderately Active | ×1.55 |
| Very Active | ×1.725 |
| Extremely Active | ×1.9 |
Need full precision?
Professional Calculator Complete parameters, sensitivity analysis, and detailed breakdown
Personal Details
kg
cm
years
Adaptive TDEE
2310 kcal/day
BMR
1680 kcal
Target Daily
2310 kcal
Exercise (this week)
368 kcal
Exercise Calorie Burn Calculator
min368 kcal
Weekly Calorie Cycling (disabled)
Frequently Asked Questions
Sedentary: desk job, little exercise. Lightly Active: 1–3 exercise days/week. Moderately Active: 3–5 days/week. Very Active: 6–7 days/week. Extremely Active: physical job or twice-daily training.
A 500 kcal daily deficit creates roughly 0.45–0.5 kg of fat loss per week — a safe, sustainable rate recommended by most dietitians.
TDEE (Total Daily Energy Expenditure) is the total calories you burn each day, combining your basal metabolic rate with all physical activity. It is your maintenance calorie level.
These are estimates. Individual metabolic rates vary by ±10–15%. Track your weight over 2–3 weeks and adjust intake if results differ. The Mifflin-St Jeor formula is among the most validated for general use.