Calorie Calculator
Find out how many calories you need each day to lose, maintain or gain weight — along with your BMR, TDEE and a macronutrient breakdown.
Suggested macros
These are general estimates based on the Mifflin-St Jeor formula. For a personalised plan, consult a nutritionist or doctor.
How it works
This tool estimates your Basal Metabolic Rate (BMR) — the energy your body needs at rest — using the widely-trusted Mifflin-St Jeor equation. It then multiplies your BMR by an activity factor to get your Total Daily Energy Expenditure (TDEE), the total calories you burn in a day. Finally, your goal adjusts the number: a deficit for weight loss, a surplus for weight gain.
Frequently Asked Questions
How are my daily calories calculated?
This calculator uses the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR), then multiplies it by an activity factor to get your Total Daily Energy Expenditure (TDEE) — the calories you burn per day. Your goal (lose, maintain or gain) then adjusts that number.
What is BMR and TDEE?
BMR is the energy your body uses at complete rest just to stay alive. TDEE is your BMR plus the calories you burn through daily activity and exercise. To maintain weight you eat around your TDEE; to lose weight you eat below it; to gain, above it.
How much of a calorie deficit is safe for weight loss?
A deficit of about 300–500 calories per day is generally considered safe and sustainable, giving roughly 0.25–0.5 kg of fat loss per week. Very aggressive deficits can cost muscle and energy — go slow and steady.
Is this a substitute for medical or dietary advice?
No. These are general estimates. For a personalised plan — especially if you are pregnant, have a medical condition, or an eating disorder — consult a qualified doctor or registered nutritionist. You can find verified nutritionists and doctors on Medical House.