Calorie Calculator
Get your daily calorie target with full macros (protein / carbs / fat), based on your BMR, activity level and weight goal. Switch between metric and imperial, and pick from three peer-reviewed formulas.
All inputs and results stay in your browser.
Educational only. Calorie targets are estimates — individual metabolism varies. For weight loss, medical conditions or sports performance, consult a registered dietitian or doctor.
How to use this calorie calculator
- Pick metric or imperial units.
- Enter your sex, age, height and weight.
- Pick your activity level (sedentary → extremely active).
- Pick your goal (maintain / lose / gain) and read your daily target plus macro split.
Frequently asked questions
What is BMR vs TDEE?
BMR (basal metabolic rate) is the calories your body burns at complete rest. TDEE (total daily energy expenditure) = BMR × activity multiplier — the calories you burn on a typical day, including movement and exercise.
Which formula is most accurate?
Mifflin-St Jeor (1990) is the modern standard and most accurate for the average adult. Harris-Benedict (1984 revision) is older but still widely used. Katch-McArdle uses lean body mass and is more accurate if you know your body fat %.
How are macros split?
Defaults are tuned per goal: cutting favors more protein (35-40% P) to preserve muscle, maintenance uses a balanced 30/45/25 split, and bulks use slightly more carbs for training. Protein and carbs are 4 kcal/g; fat is 9 kcal/g.
Why does my TDEE here look lower than MyFitnessPal or Fitbit?
Most fitness apps add a 'thermic effect of food' bump (~10%) and assume a more generous activity multiplier than the conservative Harris-Benedict / Mifflin defaults. If you've been losing weight at the calorie target this calculator gives you, trust the slower number — your real burn matches it.