Is this calculator accurate?

This calculator uses the Mifflin-St Jeor equation, considered the most accurate formula for most adults. Results are estimates — individual metabolism can vary by 5–10%.

Health Tool

🔥 Calorie Calculator

Find your daily calorie needs (TDEE), your BMR, and how many calories to eat to lose, maintain, or gain weight — with a full macro breakdown.

Age (years)

Height (cm)

Weight (kg)

Activity Level

Your Goal

— cal/day

Daily calorie target

BMR (at rest)

—

TDEE (maintenance)
—

Your Daily Target

—

Weekly Change

—

🥗 Recommended Macros (Balanced — 30/40/30)

🥩 Protein

—

🍞 Carbs

—

🥑 Fat

—

⏱️ Projected Weight Timeline

🎯 What Each Goal Means

⚖️ Maintain

Eat at your TDEE. Weight stays stable.

📉 Mild loss

TDEE − 250 cal/day. Slow, sustainable loss.

📉 Standard loss

TDEE − 500 cal/day. The classic rate — 1 lb/week.

📉 Aggressive loss

TDEE − 1000 cal/day. Fast but hard to sustain.

📈 Mild gain

TDEE + 250 cal/day. Lean muscle gain.

📈 Standard gain

TDEE + 500 cal/day. Faster muscle gain.

🧠 How This Calculator Works

BMR (Basal Metabolic Rate): Calculated using the Mifflin-St Jeor equation — the most accurate formula for most adults.
TDEE (Total Daily Energy Expenditure): BMR × activity multiplier. This is how many calories you burn per day.
Goal adjustment: Calories are added or subtracted from TDEE based on your chosen weight goal.
Macros: Protein, carbs, and fat are calculated from your target using a 30/40/30 balanced split.
Timeline: Projected weight change over 1, 4, 12, and 26 weeks based on the calorie deficit or surplus.

Important: These are estimates. Your actual calorie needs can vary by 5–10%. Track your weight for 2 weeks and adjust by 100–200 calories if needed.

❓ Frequently Asked Questions

How many calories should I eat a day?

The average adult needs 1,600–2,400 calories per day to maintain weight, depending on age, sex, height, weight, and activity level. Use this calculator to get your exact number.

What is TDEE?

TDEE stands for Total Daily Energy Expenditure — the total calories your body burns per day, including exercise and daily movement. Eating at your TDEE maintains your weight.

What is BMR?

BMR (Basal Metabolic Rate) is the number of calories your body burns at rest just to stay alive. Your TDEE is your BMR multiplied by an activity factor.

How many calories to lose 1 pound a week?

1 pound of fat equals approximately 3,500 calories. To lose 1 lb per week, eat about 500 calories less than your TDEE per day. To lose 0.5 lb per week, cut 250 calories.

What is the best macro split?

A balanced split for most people is 30% protein, 40% carbohydrates, and 30% fat. Athletes may prefer higher protein (40%). Low-carb dieters may prefer 20% carbs, 45% fat.

Is my data stored anywhere?

No. All calculations run locally in your browser. Your age, height, and weight never leave your device.

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