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Calorie Calculator

Calculate your daily calorie needs for weight maintenance, loss, or gain. Get personalized macro recommendations and track your nutritional goals.
Decision Context
Page-specific guidance for using this result in a real planning decision.

This calculator converts body metrics, activity, and goal assumptions into daily calorie targets that are easier to apply to maintenance, loss, or gain plans.

Use it when you need a practical calorie starting point for meal planning, coaching, or reviewing whether a current nutrition strategy is realistic.

The strongest use is to set an initial target and then adjust based on actual progress, because real-world energy expenditure rarely matches the formula perfectly.

Methodology, assumptions, and limitations

Estimated resting expenditure is multiplied by the selected activity factor to approximate total daily energy expenditure. Goal adjustments are then applied to produce a planning target for maintenance, loss, or gain.

Assumptions
  • The selected activity level represents an average week.
  • Body measurements and age are current.
  • The goal adjustment is applied consistently over time.
Limitations
  • Activity categories are broad and self-reported.
  • Metabolic adaptation and changing body weight alter energy needs.
  • Medical, pregnancy, eating-disorder, and athletic needs require professional guidance.

Sources and standards

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BMR CalculatorBMI Calculator
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Enter your values
kg
cm

Moderate exercise 3-5 days/week

Maintain current weight

Analysis
Interpretation of the current calculator output

Enter values to see detailed analysis and insights.

How to Use

Step-by-step instructions
  1. 1Enter your age, gender, weight, and height
  2. 2Select your activity level based on your exercise routine
  3. 3Choose your goal: maintain, lose, or gain weight
  4. 4Review your daily calorie target and macro breakdown
  5. 5Use the recommendations to plan your meals and track progress

BMR and TDEE Calculation

The Mifflin-St Jeor equation calculates your Basal Metabolic Rate (BMR), which is then multiplied by an activity factor to get your Total Daily Energy Expenditure (TDEE).
BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age + 5 (men) or -161 (women)

Variables:

BMRBasal Metabolic Rate (calories at rest)
TDEETotal Daily Energy Expenditure (calories with activity)
weightBody weight in kilograms
heightHeight in centimeters
ageAge in years

Example

Calorie Calculation Example

Inputs:

Age:30 years
Gender:Male
Weight:70 kg
Height:170 cm
Activity Level:Moderate
Goal:Maintain weight

Steps:

  1. 1.Calculate BMR: 10 × 70 + 6.25 × 170 - 5 × 30 + 5 = 1,687 calories
  2. 2.Apply activity multiplier: 1,687 × 1.55 = 2,615 calories
  3. 3.Set goal calories: 2,615 calories (maintenance)
  4. 4.Calculate macros: 30% protein, 40% carbs, 30% fat
  5. 5.Protein: 2,615 × 0.3 ÷ 4 = 196g, Carbs: 2,615 × 0.4 ÷ 4 = 262g, Fat: 2,615 × 0.3 ÷ 9 = 87g
Result:
Daily Target: 2,615 calories | Protein: 196g | Carbs: 262g | Fat: 87g

Frequently Asked Questions

What's the difference between BMR and TDEE?

BMR (Basal Metabolic Rate) is the calories your body needs at complete rest. TDEE (Total Daily Energy Expenditure) includes all your daily activities and is what you should base your calorie targets on.

How accurate are these calculations?

These formulas provide good estimates for most people, but individual metabolism can vary by 10-15%. Monitor your progress and adjust as needed based on your results.

Should I eat below my BMR to lose weight?

Generally, no. Eating below your BMR can slow your metabolism and make weight loss harder long-term. Aim for a moderate deficit (500 calories below TDEE) for sustainable weight loss.

How often should I recalculate my calories?

Recalculate every 10-15 pounds of weight change, or if your activity level changes significantly. Your calorie needs will change as your body composition changes.
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Specific Guides
Focused pages for closely related calculation questions.
Calorie Calculator For Weight Loss

Estimate a daily calorie target for fat loss using body metrics, activity level, and a realistic deficit instead of guessing from generic diet rules.

Calorie Calculator For Muscle Gain

Estimate a daily calorie target for muscle gain by combining body metrics, activity level, and a controlled surplus designed for progressive training.

Calorie Calculator Based On Activity Level

Estimate daily calorie needs using activity level so maintenance, deficit, or surplus planning starts from a more realistic total-energy target.