Calorie Calculator - Calculate Your Daily Calorie Needs & Macros

What is a Calorie Calculator?

A calorie calculator helps you determine exactly how many calories your body needs each day based on your age, gender, weight, height, activity level, and goals. This tool uses the scientifically validated Mifflin-St Jeor equation to calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE).

Unlike generic calorie recommendations, this calculator provides personalized results and includes a complete macronutrient breakdown so you know exactly how much protein, carbohydrates, and fat to consume.

How It Works

1. Calculate Your BMR

Your Basal Metabolic Rate (BMR) is the number of calories your body burns at rest just to maintain basic functions like breathing, circulation, and cell production. We use the Mifflin-St Jeor equation, which is the most accurate formula available:

• Men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age + 5
• Women: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161

This formula has been proven to predict metabolic rate within 10% accuracy for 82% of people.

2. Calculate Your TDEE

Your Total Daily Energy Expenditure (TDEE) is your BMR multiplied by your activity level. This represents the total calories you burn in a day including all activities:

• Sedentary: BMR × 1.2 (desk job, little exercise)
• Lightly Active: BMR × 1.375 (light exercise 1-3 days/week)
• Moderately Active: BMR × 1.55 (moderate exercise 3-5 days/week)
• Very Active: BMR × 1.725 (intense exercise 6-7 days/week)
• Extremely Active: BMR × 1.9 (physical job + intense training)

3. Adjust for Your Goals

Based on your goal, we adjust your calorie target:

• Lose Weight: TDEE - 500 calories (lose ~0.5 kg or 1 lb per week)
• Maintain Weight: TDEE (stay at current weight)
• Gain Weight: TDEE + 500 calories (gain ~0.5 kg or 1 lb per week)

4. Calculate Your Macros

Macronutrients (protein, carbohydrates, and fats) make up your total calorie intake. Each has a different calorie value:

• Protein: 4 calories per gram
• Carbohydrates: 4 calories per gram
• Fat: 9 calories per gram

We calculate how many grams of each macro you need based on your selected ratio:

• Balanced (40/30/30): Optimal for general health and maintenance
• Weight Loss (40/40/20): Higher protein for satiety and muscle preservation
• Muscle Gain (30/40/30): High protein for muscle building
• Keto (5/25/70): Very low carb, high fat for ketosis
• High Carb (60/20/20): For endurance athletes
• Custom: Set your own ratios

Understanding Your Results

BMR (Basal Metabolic Rate)

This is the minimum number of calories your body needs to function. Even if you stayed in bed all day, you’d burn this many calories.

TDEE (Total Daily Energy Expenditure)

This is your maintenance calories - eat this amount to maintain your current weight.

Daily Calorie Goal

This is your target based on your goal (lose, maintain, or gain weight).

Macronutrient Breakdown

• Protein: Essential for muscle repair, immune function, and satiety. Higher protein diets help preserve muscle mass during weight loss.
• Carbohydrates: Your body’s primary energy source. Important for brain function, exercise performance, and recovery.
• Fats: Essential for hormone production, vitamin absorption, and cell health. Don’t fear healthy fats!

Why Macros Matter

Tracking macronutrients is more effective than just counting calories because:

1. Protein Preservation: Higher protein intake helps maintain muscle mass during weight loss
2. Satiety: Protein and fats keep you fuller longer than carbs
3. Performance: Athletes need adequate carbs for energy and recovery
4. Body Composition: The right macro balance helps you lose fat, not just weight
5. Metabolic Health: Balanced macros support hormone production and metabolic function

Tips for Success

Start With Your Protein

Calculate your protein needs first (aim for 1.6-2.2g per kg body weight for muscle building, or 0.8-1.2g per kg for general health), then divide remaining calories between carbs and fats based on preference and activity level.

Track Consistently

Use a food tracking app for at least 2-3 weeks to understand portion sizes and macro content of common foods.

Adjust Based on Results

If you’re not seeing progress after 2-3 weeks, reduce calories by 100-200 or increase activity level.

Don’t Go Too Low

Women should not eat less than 1,200 calories/day, men not less than 1,500 calories/day without medical supervision.

Focus on Quality

While macros are important, food quality matters. Choose whole foods, lean proteins, complex carbs, and healthy fats.

Supplement Support

Based on your calorie and macro goals, certain supplements can help you meet your nutritional targets:

• Protein Powder: Easy way to hit protein goals (20-30g per serving)
• Creatine: Supports muscle gain and performance (5g daily)
• Omega-3: Helps meet healthy fat requirements and reduces inflammation
• Multivitamin: Fills nutritional gaps, especially during calorie restriction
• Fiber Supplement: Helps with satiety and digestive health

Use our Best Value Finder to compare supplement prices and find the best deals on protein powders and other supplements to support your nutrition goals.

Important Notes

This Calculator is an Estimate

Individual metabolic rates vary based on genetics, muscle mass, hormones, and other factors. Use these numbers as a starting point and adjust based on your real-world results.

Special Populations

This calculator may not be accurate for:

• Children and adolescents under 18
• Pregnant or breastfeeding women
• Competitive athletes with very high training volumes
• People with metabolic disorders

Consult a Professional

For personalized nutrition advice, especially if you have health conditions or specific athletic goals, consult a registered dietitian or nutritionist.