Calorie Calculator

Estimate your daily calorie needs with a practical calorie calculator for weight loss, maintenance, and muscle gain. It uses the Mifflin-St Jeor equation to estimate BMR and TDEE as you adjust your inputs.

Understanding TDEE & BMR

BMR (Basal Metabolic Rate) is calories burned at complete rest — breathing, circulation, cell production.

TDEE (Total Daily Energy Expenditure) multiplies BMR by your activity level to estimate total daily burn.

Mifflin-St Jeor Equation

Men: (10 × kg) + (6.25 × cm) − (5 × age) + 5

Women: (10 × kg) + (6.25 × cm) − (5 × age) − 161

Maintenance (TDEE)

Calories to maintain current weight

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— kcal/day

Weight Loss

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— kcal/day

~0.5 kg loss per week (−500 kcal)

Weight Gain

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— kcal/day

~0.5 kg gain per week (+500 kcal)

BMR (at rest)

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— kcal/day

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Suggested Macros (loss plan)

—

Protein

30%

—

Carbs

50%

—

Fats

20%

How to use this calculator

Enter your age, weight, height, and activity level.
Choose your sex so the BMR estimate matches the formula used for your profile.
Review maintenance calories, cut calories, and gain calories for your next nutrition plan.
Use the macro guide as a simple starting point for meals and meal prep.

Why these numbers help

Whether you want a daily calorie calculator for maintenance, a calorie calculator for weight loss, or a TDEE calculator for training days, this tool gives you an easy estimate to plan around. It is especially helpful for fitness goals, dieting, and building a balanced meal plan.