Calorie Calculator
Estimate your daily calorie needs and macro targets using the Mifflin–St Jeor formula.
About this calculator
This calorie calculator estimates how many calories you burn each day and how many you should eat to lose, maintain, or gain weight. It uses the Mifflin–St Jeor equation to compute your Basal Metabolic Rate (BMR), then multiplies by an activity factor to get your Total Daily Energy Expenditure (TDEE). A ±500 kcal adjustment is applied for weight loss or gain goals (roughly 1 lb per week), and your calorie target is broken down into protein, carbs, and fat using a balanced 30/40/30 split.
Field explanations
- Gender
- The Mifflin–St Jeor formula uses a different constant for males and females to reflect average differences in lean body mass.
- Units
- Choose imperial (inches, pounds) or metric (centimeters, kilograms). All inputs must match the selected unit system.
- Age
- Your age in years. BMR decreases slightly with age as resting metabolism slows.
- Height
- Your total standing height. Taller people generally have higher BMR due to greater body mass.
- Weight
- Your current body weight. Heavier bodies require more energy at rest and during activity.
- Activity level
- How active you are on a typical day. This multiplier converts BMR into TDEE — your total daily calorie burn including exercise.
- Goal
- Lose subtracts 500 kcal/day for ~1 lb weekly loss, Maintain keeps you at TDEE, and Gain adds 500 kcal/day for lean weight gain.