Calorie Calculator
Find your daily calorie needs based on your age, gender, height, weight, and activity level. Get personalized targets for weight loss, maintenance, or gain.
Your Information
Your Daily Calorie Needs
Maintenance Calories
2,693
calories per day
Suggested Macros (Maintenance)
Protein (30%)
202g
Carbs (40%)
269g
Fat (30%)
90g
Basal Metabolic Rate (BMR): 1,737 calories/day — this is the energy your body needs at complete rest.
How It Works
This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate formula for estimating Basal Metabolic Rate (BMR). Your BMR is the number of calories your body burns at complete rest — just to keep your organs functioning.
For men: BMR = 10 × weight(kg) + 6.25 × height(cm) – 5 × age – 5 For women: BMR = 10 × weight(kg) + 6.25 × height(cm) – 5 × age – 161
Your BMR is then multiplied by an activity factor to estimate your Total Daily Energy Expenditure (TDEE). To lose weight, you need to eat fewer calories than your TDEE. To gain weight, eat more. A deficit or surplus of 500 calories per day roughly equals 0.5 kg (1 lb) of weight change per week.