Use this calorie calculator to estimate how many calories you need per day based on your age, weight, height, and activity level. It also provides a macro breakdown to help you achieve your fitness goals.
How Many Calories Do You Need?
Your daily calorie needs depend on your metabolism and activity level. The calculator above estimates your Total Daily Energy Expenditure (TDEE), which represents how many calories your body burns each day.
Calorie Calculator Formula (BMR)
This calculator uses the Mifflin-St Jeor equation:
Men: 10 × weight + 6.25 × height − 5 × age + 5
Women: 10 × weight + 6.25 × height − 5 × age − 161
Calories for Weight Loss, Maintenance, and Gain
- Maintenance: Eat your TDEE
- Weight Loss: TDEE − 500 calories
- Weight Gain: TDEE + 500 calories
Macro Breakdown
Your calories are split into macronutrients:
- Protein: 30%
- Carbs: 40%
- Fat: 30%
How to Adjust Calories
Track your progress and adjust calories if needed. If weight is not changing, increase or decrease intake by 200–300 calories.
FAQs
How many calories should I eat per day?
It depends on your body and activity level. Use the calculator above.
Is 1200 calories too low?
For most adults, yes. It may not provide enough nutrients.
How fast can I lose weight?
0.5 to 1 kg per week is considered safe.
Related Calculators
- BMI Calculator
- BMR Calculator
- Body Fat Calculator