Precis

Calorie Calculator

How many calories a day to maintain, lose or gain weight — plus a simple protein/carb/fat split.

  • Instant results
  • Private: runs in your browser
  • Free, no sign-up
Uses the Mifflin-St Jeor equation, the most widely validated formula for estimating calorie needs. A pound of bodyweight is roughly 3,500 kcal, so ±500 kcal/day targets around 0.5kg (1lb) of change a week — actual results vary by individual.
Calories for your goal
0 kcal/day
to maintain weight
Maintenance (TDEE)0 kcal
Protein (30%)0g
Carbs (40%)0g
Fat (30%)0g

How is daily calorie need calculated?

This starts with the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR) — the calories your body burns at complete rest — then multiplies it by an activity factor to get your maintenance calories (TDEE). Your goal then adds or subtracts a calorie amount on top: a 500 kcal/day deficit or surplus roughly targets half a kilogram of change a week, since a kilogram of bodyweight is approximately 7,700 kcal. This is a quick, goal-first version of the same calculation the TDEE Calculator breaks down in more technical detail, and the Macro Calculator can split your target further if you want more control over the protein/carb/fat ratio than the default 30/40/30 split shown here.

Frequently asked questions

How many calories should I eat to lose weight?

A moderate deficit of 250–500 kcal below your maintenance level is a common, sustainable starting point, targeting roughly 0.25–0.5kg of weight loss a week. Larger deficits lose weight faster but are harder to sustain and can affect energy, mood and muscle retention.

Is this accurate for everyone?

Mifflin-St Jeor is considered one of the more accurate prediction equations for the general population, but it's still an estimate — individual metabolism varies by 10–15% either way even between people of identical stats. Treat the number as a starting point to adjust from based on real results over a few weeks.

Why does the macro split matter?

The 30/40/30 split shown here is a reasonable general-purpose default, but protein needs in particular are often better set relative to bodyweight (roughly 1.6–2.2g per kg) rather than as a fixed percentage — the Protein Intake Calculator covers that specifically.

Related searches

TDEETotal daily energy expenditure, Mifflin-St Jeor. BMR CalculatorWhat your body burns at complete rest. Macro CalculatorProtein, carbs and fat targets from your TDEE and goal.