Calorie Calculator

Calculate your daily calorie needs and macronutrient breakdown for weight loss, maintenance, or muscle gain.

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About This Tool

This calories calculator helps you determine your daily calorie requirements using the scientifically validated Mifflin-St Jeor equation. Simply enter your age, gender, weight, height, activity level, and fitness goal to get personalized results. The tool calculates your Basal Metabolic Rate (BMR) and adjusts it based on your activity level to provide your Total Daily Energy Expenditure (TDEE). It then recommends daily calorie intake for your selected goal (weight loss, maintenance, or muscle gain) and provides a macronutrient breakdown (protein, carbs, fat) to help you plan your nutrition effectively.

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How to Use

Enter your age in years.
Select your gender (male or female).
Enter your weight in kilograms or pounds (select unit).
Enter your height in centimeters or feet/inches (select unit).
Choose your activity level from sedentary to very active.
Select your fitness goal (weight loss, maintenance, or muscle gain).
Click 'Calculate Calories' to see your results.
View your daily calorie needs and macronutrient breakdown in the results section.

Frequently Asked Questions

Find Quick Answers

What formula does this calories calculator use?

The calculator uses the Mifflin-St Jeor equation, which is considered one of the most accurate formulas for estimating Basal Metabolic Rate (BMR). It then applies activity multipliers to calculate Total Daily Energy Expenditure (TDEE).

How accurate are the calorie calculations?

While the Mifflin-St Jeor equation is scientifically validated, individual results may vary based on factors like metabolism, genetics, and health conditions. Use the results as a starting point and adjust based on your progress.

Can I use this calculator for weight loss?

Yes, select 'Weight Loss' as your goal, and the calculator will recommend a calorie deficit (typically 500 calories below your TDEE) to help you lose approximately 0.5-1 kg per week.

What macronutrient ratio does the calculator use?

For weight loss: 40% carbs, 30% protein, 30% fat. For maintenance: 50% carbs, 25% protein, 25% fat. For muscle gain: 55% carbs, 25% protein, 20% fat. These are general guidelines that can be adjusted based on individual preferences.

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