Maintenance is always primary. Loss and gain are presented only as estimate scenarios.
Energy & macro estimates
Calorie Calculator
Estimate daily calories, BMR, TDEE and macros together. Each result keeps its formula and activity assumption visible, and your measurements stay in this browser.
General information, not medical advice
For general estimates ages 18–80. Pregnancy, breastfeeding, age under 18, medical conditions and specialized athletic needs call for qualified professional guidance.
Read the result
Your Daily Calorie Needs
Activity assumptions can change TDEE substantially; the assistant includes movement as well as training.
Results round to 10 kcal and show a suggested starting range with limitations.
How This Calorie Calculator Works
BMR→Activity→TDEE→Goal scenario→Macros
The default uses Mifflin–St Jeor for BMR, then multiplies it by the selected activity factor for TDEE. Results are shown as a starting range so differences from other calculators remain understandable.
Your BMR and TDEE
Total Daily Energy Expenditure (TDEE) estimates energy used over a whole day. It combines estimated resting metabolism with an activity assumption; it is not wearable or clinical measurement data.
TDEE vs BMR
BMR estimates energy needed to maintain basic function at rest. TDEE adds an activity factor. Both are equation-based estimates, not replacements for measured indirect calorimetry.
How to Choose Your Activity Level
Do not choose by gym days alone. Consider occupation, steps, standing or walking, training frequency, duration and intensity. The Activity Level Assistant offers a suggested band, an adjacent comparison and low/medium confidence; you can always override it.
The U.S. Physical Activity Guidelines can help frame activity and health; they do not generate a personal activity factor for this calculator.
Why Calorie Calculators Give Different Results
- They may use a different BMR equation.
- They may interpret activity factors and everyday movement differently.
- Body composition, rounding and double-counted exercise calories can change the number.
Your Macro Breakdown
Standard mode divides calories into visible percentages for protein, carbohydrate and fat: protein is 4 kcal/g, carbohydrate is 4 kcal/g and fat is 9 kcal/g. A custom split must total 100%. The optional active mode sets protein by body weight, then allocates fat and remaining carbohydrate.
Is This Calculator Exact?
No. Everyday movement, body composition, metabolic differences, sleep, illness and activity classification can affect actual needs. This tool is not for minors, pregnancy/breastfeeding, medical nutrition therapy, eating-disorder treatment or specialized endurance/competitive nutrition.
Frequently asked questions
How many calories should I eat per day?
Start with the maintenance estimate, then observe real-world trends and adjust with a qualified professional when needed. This page does not prescribe an exact intake.
What is TDEE?
Total Daily Energy Expenditure (TDEE) estimates the energy your body uses in a full day. Here it is estimated as BMR multiplied by an activity factor.
What is BMR?
Basal metabolic rate (BMR) is an equation-based estimate of energy needed at rest. It is not the same as a measured metabolic test.
TDEE vs BMR: what is the difference?
BMR is the resting estimate. TDEE adds an activity assumption to produce an estimated full-day total.
Which activity level should I choose?
Consider occupation, standing and walking, daily steps, training frequency, duration and intensity. The Activity Level Assistant makes those assumptions visible and you can override it.
Why do calorie calculators give different answers?
They can use different BMR equations, activity factors, rounding rules and interpretations of daily movement or body composition.
How are macros calculated?
Protein and carbohydrate provide 4 kcal per gram; fat provides 9 kcal per gram. The calculator converts a chosen calorie target and displayed percentage split into rounded grams.
What does 1.6 g/kg of protein mean?
It means 1.6 grams of protein per kilogram of body weight. The optional active mode is for healthy exercising adults and is not a universal target.
Does exercise get counted twice?
It can. If the activity factor already represents normal training, adding wearable exercise calories again may overstate the estimate.
Is the calorie estimate exact?
No. Equations and activity factors are starting estimates; movement, body composition and metabolic differences can change individual needs.
Why will the calculator not create a target below 1,200 calories?
That is this product’s supported self-guided range, not a universal medical boundary. The calculator keeps maintenance visible and asks users to consider professional guidance instead.
Can I use this during pregnancy?
No. Pregnancy, breastfeeding, adolescence, medical conditions and specialized athletic needs are outside this calculator’s general-use scope.
Assumptions you can inspect, not authority we invent.
Default equationMifflin–St Jeor
Default BMR equation; optional revised Harris–Benedict and body-fat-required Katch–McArdle.
Activity & goals1.2–1.9
TDEE = BMR × activity factor. Loss supports up to 20% or 500 kcal/day, whichever is smaller; gain supports up to 15%.
Last source reviewSeptember 4, 2026
Recommended review cadence: check source availability quarterly, have formulas reviewed by a person at least annually, and review earlier after a material change in cited guidance.
PubMed: Mifflin–St Jeor ↗PubMed: revised Harris–Benedict ↗U.S. Physical Activity Guidelines ↗National Academies: Macronutrient DRIs ↗
This calculator is based on published metabolic equations, activity assumptions and referenced literature, and is not medically or nutrition-professionally reviewed by this site. 1,200 kcal is this product’s supported self-guided range, not a universal clinical safety line. If you are pregnant or breastfeeding, under 18, managing a medical condition, at risk of an eating disorder, or have specialized athletic needs, consider guidance from a qualified health or nutrition professional. Use the site contact path to report a correction.