Calculate your daily calorie needs (BMR and TDEE) and get a macronutrient breakdown based on your activity level and fitness goal.
Load representative physiological profiles to check ranges:
Fill in your metabolic details to establish your daily caloric budget and macronutrient distributions.
Consume 2,200 calories per day to lose 0.5 kg (1.1 lbs) per week safely.
Based on your inputs, your estimated BMI score is 22.4 which falls into the Normal Weight category.
This formula extends the Mifflin-St Jeor TDEE calculation one step further by applying a calorie surplus or deficit based on a specific weight goal, producing a single daily calori...
Understanding caloric intake, nutritional values, and how the body handles deficit/surplus energies.
Weight regulation resolves mathematically using energy thermodynamics.
This calculator uses the Mifflin-St Jeor formula, widely considered the most accurate metabolic predictor equation for BMR:
Where W is weight (kg), H is height (cm), and A is age in years.
Meeting caloric targets controls weight changes, but meeting macronutrients controls body composition quality:
This calculator first estimates Basal Metabolic Rate using the Mifflin-St Jeor equation: (10 x weight in kg) + (6.25 x height in cm) - (5 x age), then adds 5 for men or subtracts 161 for women. This resting-energy baseline is the starting point for the full daily calorie estimate.
BMR is then multiplied by an activity factor ranging from 1.2 (sedentary, desk job) up to 1.9 (extremely active, physical job or double training) to produce Total Daily Energy Expenditure (TDEE). Selecting an activity level that does not match your real routine is the most common source of inaccurate calorie targets.
For a 28-year-old woman who is 165 cm tall, weighs 60 kg, and is moderately active (multiplier 1.55), BMR works out to (10 x 60) + (6.25 x 165) - (5 x 28) - 161 = 1,330 kcal, and TDEE is 1,330 x 1.55, or roughly 2,062 kcal/day to maintain current weight.
From this TDEE baseline, a deficit of 500-750 kcal/day supports gradual weight loss and a surplus of 250-500 kcal/day supports weight gain. Compare results with the BMR Calculator to see the resting-only figure and the Body Fat Calculator to track composition alongside weight changes.
Quick answers about how this tool works.
A safe and sustainable weight loss rate is achieved by creating a calorie deficit of 500 to 750 calories per day, which translates to losing roughly 1 to 1.5 lbs (0.5 to 0.7 kg) per week. Consuming below 1,200 calories for women or 1,500 calories for men is generally discouraged without medical supervision.
Macronutrients represent Proteins (4 calories/gram), Carbohydrates (4 calories/gram), and Fats (9 calories/gram). A standard balanced split allocates 50% of calories to carbs, 20% to protein, and 30% to fat. High protein diets might use 40% carbs, 30% protein, and 30% fat, while low carb diets prioritize fats and protein.
A calorie is a unit of energy that measures how much energy food provides and how much energy your body uses. Your body needs calories to perform essential functions such as breathing, digestion, movement, and maintaining body temperature.
This calculator estimates your daily calorie needs using factors such as age, gender, height, weight, and activity level. It first calculates your Basal Metabolic Rate (BMR) and then determines your Total Daily Energy Expenditure (TDEE).
To maintain your current weight, you should consume approximately the same number of calories as your Total Daily Energy Expenditure (TDEE). This value varies based on your body size, age, metabolism, and physical activity level.
Healthy weight gain typically requires a calorie surplus of 250 to 500 calories per day above your maintenance level. This approach can help support gradual muscle growth and weight gain while minimizing excess fat accumulation.
The calculator provides a scientifically based estimate using widely accepted formulas. However, actual calorie needs may vary due to genetics, body composition, metabolism, medical conditions, and lifestyle factors.
Physical activity increases the number of calories your body burns throughout the day. People with active jobs, regular exercise routines, or intense training schedules generally require more calories than those with sedentary lifestyles.
Yes. The calculator can help estimate a calorie target for weight loss by creating a moderate calorie deficit. Combining calorie control with regular exercise and balanced nutrition generally produces the best long-term results.
Plain-language explainers that sit next to this tool.
The answer to "how many calories per day" is not the same for everyone. Your TDEE — Total Daily Energy Expenditure — depends on your weight, height, age, sex, and activity level. Here is the exact formula and tables by goal.
TDEE is the total number of calories your body burns in a day — at rest and through activity. It is the master number behind every effective diet and fitness plan. This guide explains how TDEE is calculated and why it matters more than BMR alone.
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