Calorie Calculator
Calculate your daily calorie needs, BMR and TDEE to maintain, lose or gain weight.
Not medical advice — these are estimates. Consult a doctor or dietitian before making major diet changes.
Daily calories to maintain weight
2,507 kcal
Based on TDEE of 2,507 kcal/day
Lose/gain uses a ±500 kcal adjustment, roughly 0.5 kg per week.
BMR
1,618 kcal
Resting energy needs
TDEE
2,507 kcal
With your activity
Suggested macros at 2,507 kcal
Protein
188 g
30% of calories
Carbs
251 g
40% of calories
Fat
84 g
30% of calories
Estimates use the Mifflin-St Jeor equation, considered one of the most accurate for adults. These are guidance, not medical advice — talk to a doctor or dietitian before major diet changes.
How it works
Mifflin-St Jeor: male BMR = 10W + 6.25H − 5A + 5; female BMR = 10W + 6.25H − 5A − 161. TDEE = BMR × activity.
Example: male 70 kg / 170 cm / 30 yr, moderate activity → TDEE ≈ 2,507 kcal.
Frequently Asked Questions
How many calories should I eat a day?
It depends on your age, sex, weight, height and activity level. The calculator uses the Mifflin-St Jeor equation to find your BMR, multiplies it by an activity factor to get your daily maintenance calories, then adjusts by ±500 kcal for weight loss or gain.
What is the difference between BMR and TDEE?
BMR (basal metabolic rate) is the energy your body needs at complete rest just to stay alive. TDEE (total daily energy expenditure) adds the calories you burn through daily activity and exercise. Your maintenance calories equal your TDEE.
How much weight can I lose with a 500 calorie deficit?
Roughly 0.5 kg per week, since 0.5 kg of body fat holds about 3,500 calories. Faster weight loss is possible but harder to sustain and should be done carefully.
Is the calorie estimate accurate?
Mifflin-St Jeor is one of the most accurate equations for adults, but it is still an estimate. Your real needs vary with muscle mass, hormones and daily activity. Use the result as a starting point and adjust based on your actual results.
Are the macros percentages right for me?
The suggested split of 30% protein, 40% carbs and 30% fat is a balanced general starting point. Individual needs differ, especially for athletes or people with specific health conditions.