Calculate your daily calorie needs based on age, weight, height and activity level. Find your TDEE and calories for weight loss or muscle gain.
A calorie calculator estimates how many calories your body needs each day based on your age, sex, weight, height, and activity level. It calculates your Total Daily Energy Expenditure (TDEE) and suggests calorie targets for maintaining, losing, or gaining weight in a controlled, sustainable way.
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Calorie Calculator
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a 24-hour period — encompassing basic physiological maintenance, food digestion, and all physical movement. Consume fewer calories than your TDEE and you lose weight; consume more and you gain.
TDEE is calculated in two stages. First, your Basal Metabolic Rate (BMR) is determined using the Mifflin-St Jeor equation — endorsed by the Academy of Nutrition and Dietetics as the most accurate BMR predictor for the general population. BMR is then multiplied by an activity factor.
Activity Levels
The activity multiplier is the most subjective variable — and the most commonly overestimated. Choosing too high a level is the leading reason people consume more than their actual TDEE without realising it. When in doubt, select the lower level.
Sedentary (×1.2) — desk job, no exercise. Lightly Active (×1.375) — 1–3 light workouts/week. Moderately Active (×1.55) — 3–5 sessions/week. Very Active (×1.725) — daily intense exercise or physical job. Extremely Active (×1.9) — twice-daily training, competitive athletes.
Calorie Goals
The calculator offers five goal modes: aggressive loss (−500 kcal/day, ~0.5 kg/week), moderate loss (−250 kcal/day), maintenance (equals TDEE), moderate surplus (+300 kcal/day), and aggressive surplus (+500 kcal/day). If intake falls below 1,200 kcal for women or 1,500 kcal for men, the calculator flags this floor.
The default macronutrient split is 30% protein / 40% carbohydrates / 30% fat. Protein (4 kcal/g) builds muscle and promotes satiety. Fat (9 kcal/g) is essential for hormone production and absorption of vitamins A, D, E, K. Fat intake should not fall below 20% of total calories.
Limitations
Mifflin-St Jeor achieves accuracy within ±10% for roughly 80% of people — a calculated TDEE of 2,000 kcal may reflect a true TDEE anywhere between 1,800 and 2,200 kcal. Genetics, hormonal status, body composition, and gut microbiome all affect actual metabolic rate.
Thyroid disorders, insulin resistance, PCOS, and several medications can substantially lower metabolic rate. The most reliable way to find your personal TDEE is to track food intake and body weight consistently for three to four weeks and adjust based on observed results.
Macronutrients
Once you know your daily calorie target, macronutrient ratios determine how those calories are split between protein, carbohydrates, and fat. A common starting point for general health is 30% protein, 40% carbohydrates, and 30% fat, though the ideal split depends on your goal — higher protein (35-40%) is often recommended during weight loss to preserve muscle mass, while endurance athletes may benefit from a higher carbohydrate share.
Protein and carbohydrates both provide 4 calories per gram, while fat provides 9 calories per gram — this is why a small amount of added fat (like oil or nuts) adds up in calories much faster than the same weight of vegetables or lean protein. A common rule of thumb for protein intake is 1.6-2.2g per kg of body weight per day for those doing regular resistance training.
Practical Tips
The Mifflin-St Jeor formula
Men: BMR = 10×weight + 6.25×height − 5×age + 5. Women: BMR = 10×weight + 6.25×height − 5×age − 161.
Slow loss is more sustainable
−250 kcal/day (~0.25 kg/week) preserves far more lean muscle mass than aggressive deficit eating.
Track to verify your TDEE
Monitor weight and intake for 3–4 weeks then adjust your target based on observed results — not the formula.
Prioritise protein
During fat loss, maintain 1.6–2.2 g of protein per kg of body weight to preserve muscle tissue.
When in doubt, go lower
Choose the lower activity level if unsure — easier to adjust upward after tracking than to investigate a stalled cut.
Consult a professional for metabolic conditions
Thyroid disorders, PCOS, and medications alter metabolism significantly. Seek medical advice before relying on any online calculator.
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day. It's calculated by first determining your Basal Metabolic Rate (BMR) — the calories needed to maintain basic bodily functions at rest — and then multiplying by an activity factor ranging from 1.2 (sedentary) to 1.9 (extremely active). Our calculator uses the Mifflin-St Jeor formula, the gold standard recommended by dietitians since 2005.
A safe calorie deficit for weight loss is 500 kcal/day below your TDEE, which results in approximately 0.5 kg (1 lb) of fat loss per week. A larger deficit of 1,000 kcal/day can achieve 1 kg/week loss, but this is the maximum recommended to avoid muscle loss and nutritional deficiencies. Always stay above 1,200 kcal/day for women and 1,500 kcal/day for men.
BMR (Basal Metabolic Rate) is the number of calories your body needs to perform basic life-sustaining functions while completely at rest — breathing, circulation, cell production, and temperature regulation. It represents roughly 60–70% of your total daily calorie expenditure. The Mifflin-St Jeor formula calculates BMR based on weight, height, age, and biological sex.
The Mifflin-St Jeor formula is accurate within 10% for most people. However, individual variation in metabolism, body composition, hormones, and health conditions can affect actual needs. The calculated values are best starting points — track your weight over 2–3 weeks and adjust by 100–200 kcal if results don't match expectations.
Macronutrients are the three main energy sources: protein (4 kcal/g), carbohydrates (4 kcal/g), and fat (9 kcal/g). Our calculator uses a balanced 30/40/30 split (protein/carbs/fat) as a starting point. Protein is essential for muscle preservation during weight loss; carbohydrates fuel exercise and brain function; healthy fats support hormones and nutrient absorption.
A common range is 1.6-2.2g of protein per kg of body weight per day for people who strength train regularly, or roughly 0.8g per kg for a sedentary adult meeting only basic requirements. Higher protein intake is generally recommended during a calorie deficit to help preserve muscle mass.
Carbohydrates and protein both provide about 4 calories per gram, while fat provides about 9 calories per gram — more than double. This is why calorie-dense foods like nuts, oils, and fried foods add up quickly even in small portions, while foods high in protein or complex carbs are typically more filling per calorie.