Calorie Calculator
Calculate your daily calorie needs based on age, weight, height, activity level, and goal. Includes macronutrient breakdown.
BMR (base rate)
1,760
calories at complete rest
TDEE (maintenance)
2,420
calories to maintain weight
Daily Target
2,420
calories for your goal
Macro Breakdown
Carbs
242g
Protein
182g
Fat
81g
Frequently Asked Questions
How many calories should I eat per day?
Daily calorie needs vary by age, sex, weight, height, and activity level. The average adult needs 2,000–2,500 calories/day to maintain weight. This calculator uses the Mifflin-St Jeor equation, the most accurate BMR formula for most people.
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, accounting for both your base metabolic rate and physical activity. Eating at TDEE maintains your current weight.
How many calories to lose 1 pound per week?
One pound of fat is approximately 3,500 calories. A deficit of 500 calories per day (eating 500 fewer than your TDEE) will theoretically result in 1 pound of weight loss per week.
What are macronutrients?
Macronutrients (macros) are the three main nutritional categories: protein (4 cal/g), carbohydrates (4 cal/g), and fat (9 cal/g). Common macro splits are 40/30/30 (carbs/protein/fat) for general fitness and higher protein (30-40%) for muscle gain or fat loss.