Calorie Calculator
Calculate your daily calorie needs, TDEE, and a suggested macro breakdown based on your body and goals.
Calories — understanding your daily energy needs
A calorie is simply a unit of energy. Your body needs a certain number of calories each day to keep everything running — from breathing and pumping blood, to walking, thinking, and exercising. The total is your TDEE (Total Daily Energy Expenditure).
The Mifflin-St Jeor equation, published in 1990, is considered the most accurate predictive formula for estimating BMR in most people. It calculates your Basal Metabolic Rate (the calories you burn at complete rest), which is then multiplied by an activity factor to estimate your total daily needs.
- Calorie deficit for weight loss: A 500 cal/day deficit produces roughly 0.5 kg of fat loss per week (based on ~7,700 cal per kg of fat). Larger deficits can accelerate results but are harder to sustain and may cause muscle loss.
- Macronutrient balance: Protein (4 cal/g) supports muscle repair and satiety. Fat (9 cal/g) is essential for hormones and nutrient absorption. Carbohydrates (4 cal/g) fuel your brain and exercise performance.
- Activity multipliers are estimates: Most people overestimate their activity level. If weight isn't changing as expected, try selecting a lower activity category.
- Metabolic adaptation: Long-term calorie restriction can lower your TDEE as your body adapts. Periodic diet breaks and strength training help counteract this effect.
Frequently asked questions
How many calories do I need per day?
Daily calorie needs vary widely based on age, gender, height, weight, and activity level. A sedentary adult woman typically needs around 1,600–2,000 calories per day, while a sedentary adult man needs around 2,000–2,400. Active individuals may need significantly more. This calculator uses the Mifflin-St Jeor equation to give you a personalised estimate based on your specific measurements and activity level.
What is TDEE?
TDEE stands for Total Daily Energy Expenditure — the total number of calories your body burns in a 24-hour period. It includes your BMR (calories burned at rest), the thermic effect of food (energy used digesting meals), and all physical activity. TDEE is calculated by multiplying your BMR by an activity multiplier, ranging from 1.2 for sedentary to 1.9 for extremely active individuals. Eating at your TDEE maintains your current weight.
How many calories to lose weight?
To lose weight, eat fewer calories than your TDEE. A deficit of about 500 calories per day results in roughly 0.5 kg (1 lb) of weight loss per week, based on the approximation that 1 kg of body fat contains about 7,700 calories. Most health professionals recommend a moderate deficit of 300–500 calories for sustainable results. Very low calorie diets (under 1,200 cal/day) are not recommended without medical supervision.
What's the best macro split?
A commonly recommended starting point is 30% protein, 25% fat, and 45% carbohydrates. Higher protein supports muscle retention during weight loss and muscle growth during bulking. Adequate fat (at least 20%) is essential for hormones and nutrient absorption. Carbs fuel exercise and brain function. The most important factor for weight management is total calorie intake — macro ratios fine-tune body composition, energy levels, and satiety.