Calorie Calculator
Calculate your daily calorie needs based on age, weight, height, and activity level. Find your TDEE and the right calories for your goal.
About you
Used in the Mifflin-St Jeor BMR formula.
Gender
Weight
Height
feet
inches
Activity level
How active are you on a typical week?
Your goal
Adjusts your target calories from maintenance.
Eat at your TDEE to maintain your current weight.
Your daily calories
Updated instantly as you adjust inputs.
Daily target — Maintain
2,728 kcal
BMR
1,760
kcal at rest
Maintenance (TDEE)
2,728
kcal/day
Suggested macros
Based on a 30/40/30 protein/carb/fat split.
Your basal metabolic rate is 1,760 kcal. At your activity level, your maintenance calories are 2,728 kcal/day. Eat around 2,728 kcal/day to maintain your current weight.
Assumptions
- • BMR calculated using the Mifflin-St Jeor equation
- • Macro split is a general guideline — adjust to your needs
- • Results are estimates; individual metabolism varies
- • Consult a dietitian for personalised nutrition advice
How TDEE is calculated
Your Total Daily Energy Expenditure (TDEE) is calculated in two steps. First, your Basal Metabolic Rate (BMR) is estimated using the Mifflin-St Jeor equation — the most accurate formula for most people. BMR represents the calories your body burns at complete rest. Then BMR is multiplied by an activity factor (1.2–1.9) based on your exercise level to produce your TDEE. Your goal adjustment is then applied on top of that.
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