Daily Calorie Calculator
Instantly calculate your daily calorie needs and macronutrient split. Free, accurate tool for weight loss, maintenance, or muscle gain.
Calculate Your Daily Needs
Enter your biometrics, activity level, and fitness goal to get an instant, science-backed estimate of your daily calorie and macronutrient requirements.
Biometric Details
Provide your stats for an accurate Mifflin-St Jeor estimation
Nutrition Estimate
Calculated daily requirements breakdown
Understanding Activity Multipliers
Your Total Daily Energy Expenditure (TDEE) is your Basal Metabolic Rate (BMR) multiplied by an activity factor. Choose the description that best matches your typical week.
| Activity Level | Multiplier | Description |
|---|---|---|
| Sedentary | × 1.2 | Little to no exercise, desk job. |
| Lightly Active | × 1.375 | Light exercise or sports 1–3 days a week. |
| Moderately Active | × 1.55 | Moderate exercise or sports 3–5 days a week. |
| Very Active | × 1.725 | Hard exercise or sports 6–7 days a week. |
| Extra Active | × 1.9 | Very hard exercise, physical job, or twice-daily training. |
Calorie Calculator FAQ
Everything you need to know about BMR, TDEE, macronutrients, and healthy weight management.
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest to maintain vital functions like breathing and circulation. TDEE (Total Daily Energy Expenditure) is your BMR multiplied by your activity level, representing the total calories you burn in a typical day.
To lose weight safely and sustainably, it is generally recommended to consume 300–500 calories less than your TDEE per day. This typically results in a healthy weight loss of 0.5 to 1 pound (0.2–0.5 kg) per week without sacrificing muscle mass or energy levels.
The Mifflin-St Jeor equation is widely considered by dietitians and health professionals to be the most accurate formula for estimating BMR in healthy individuals, with an error margin of around 10%. It is more reliable than older formulas like Harris-Benedict.
While total calories dictate weight change, macronutrients (protein, carbs, and fats) dictate body composition and energy levels. Ensuring adequate protein intake is especially important for preserving muscle mass during weight loss and supporting recovery during muscle gain.