Calorie Calculator

Calculator

Enter your values and view the result instantly.

Change any field below to update the answer straight away.

Sex Age Weight (kg) Height (cm)

Activity level Goal

2,418

Target daily calories

1,738

BMR

2,693

Maintenance calories (TDEE)

-275

Daily calorie adjustment

-0.25 kg / -0.55 lb

Estimated weekly change

Macro split

Daily grams at target calories

Macro	Grams/day
Protein	156
Fat	62.4
Carbohydrates	308.13

Profile: Moderately active (3-5 days/week). Goal: Slow fat loss (~0.25 kg / 0.5 lb per week).

Calorie Basics

Calories, maintenance, and weight-change targets

A calorie calculator estimates how many calories your body uses each day and how that number changes with activity level and weight goals. It is commonly used for fat loss, maintenance, muscle gain, and macro planning because it turns body data into a practical daily calorie target.

BMR and maintenance calories

The first step in most calorie calculations is basal metabolic rate, or BMR. This is an estimate of how much energy the body uses at rest to support essential functions such as breathing, circulation, and temperature regulation.

Maintenance calories are then estimated by multiplying BMR by an activity factor. This produces total daily energy expenditure, often called TDEE. TDEE is the level at which body weight would be expected to remain broadly stable over time if intake and activity stayed consistent.

Common formulas

Many calorie tools use the Mifflin-St Jeor equation for BMR because it is practical and widely used in nutrition planning. The exact result is still an estimate, but it provides a useful starting point for setting calorie targets.

BMR (men) = 10W + 6.25H - 5A + 5

W is weight in kilograms, H is height in centimetres, and A is age in years.

BMR (women) = 10W + 6.25H - 5A - 161

This version uses the same variables but adjusts the constant term for women.

TDEE = BMR x Activity factor

The activity multiplier estimates total daily calorie use above resting needs.

Deficit, surplus, and macros

A calorie deficit is used for weight loss and a calorie surplus is used for weight gain. The size of the adjustment affects the expected rate of change. Moderate adjustments are often easier to follow than aggressive ones because they balance speed with sustainability.

Many calorie calculators also suggest daily protein, fat, and carbohydrate targets. These are not fixed laws, but they can provide a useful starting point for meal planning and habit tracking once a calorie target has been set.

If you are comparing options or checking related figures, these calculators may help.

BMI Calculator

Check body mass index with metric or imperial units and compare the result with standard adult BMI ranges.

Use calculator