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Calorie Calculator
Calculate how many calories you need per day to lose weight, maintain, or gain muscle. Based on Mifflin-St Jeor equation with activity multiplier.
ft
in
lbs
Daily Calories
2,389
to maintain weight
BMR
1737
TDEE
2389
Daily Macro Targets
Protein179g · 716 cal
Carbs269g · 1076 cal
Fat66g · 594 cal
How to Use the Calorie Calculator
Enter your values above for an instant result. This tool uses verified formulas and is optimised for users in USA, Canada, UK, Australia. All calculations happen in your browser — your data is never sent to our servers.
Frequently Asked Questions
How many calories should I eat per day?
Average adults need 2,000–2,500 calories/day. For weight loss, eat 500 fewer calories than your TDEE.
What is a calorie deficit?
A calorie deficit means consuming fewer calories than you burn. A 500-calorie daily deficit leads to approximately 1 lb of fat loss per week.