Calories Calculator
Calculate daily calorie needs and macronutrient breakdown for your goals
Daily Macronutrient Breakdown
About Calorie & Macro Calculation
How It Works:
This calculator uses the Mifflin-St Jeor equation to estimate your BMR (Basal Metabolic Rate), then multiplies it by your activity level to get your TDEE (Total Daily Energy Expenditure). Based on your goal, it adjusts calories and calculates macronutrient distribution.
Calorie Adjustments by Goal:
- Extreme Loss: -1000 cal/day (1 kg/week loss)
- Weight Loss: -500 cal/day (0.5 kg/week loss)
- Mild Loss: -250 cal/day (0.25 kg/week loss)
- Maintain: TDEE (no change)
- Mild Gain: +250 cal/day (0.25 kg/week gain)
- Weight Gain: +500 cal/day (0.5 kg/week gain)
Macronutrient Ratios:
- Balanced: 30% Protein, 40% Carbs, 30% Fats
- Low Fat: 30% Protein, 50% Carbs, 20% Fats
- Low Carb: 40% Protein, 20% Carbs, 40% Fats
- High Protein: 40% Protein, 30% Carbs, 30% Fats
- Keto: 30% Protein, 5% Carbs, 65% Fats
Calorie Content:
- Protein: 4 calories per gram
- Carbohydrates: 4 calories per gram
- Fats: 9 calories per gram
Important Notes:
- These are estimates - individual needs vary based on metabolism, genetics, and other factors
- Extreme calorie restriction can be harmful - consult a healthcare professional
- For sustainable results, aim for gradual changes (0.5-1 kg per week)
- Focus on whole foods and balanced nutrition, not just calorie counting
- Adjust based on your progress and how you feel
- Consider consulting a registered dietitian for personalized advice
Search Tools
Calories Calculator Guide
This calories calculator estimates daily energy needs from your body details, activity level, and goal. It can help you compare maintenance, weight-loss, and weight-gain targets as a starting point for meal planning.
How to get a useful estimate
Use accurate age, height, weight, and activity information. Activity categories are broad estimates, so your real energy needs can vary with training, work, sleep, health, and changes in body composition.
Planning responsibly
Use the result as a planning reference rather than a medical diagnosis. For children, pregnancy, medical conditions, eating-disorder recovery, or major diet changes, consult a qualified health professional.