Estimate resting needs
We use the Mifflin-St Jeor equation with age, height, weight, and the sex constant used by the formula.
BMR = 10W + 6.25H - 5A + SFree daily calorie planner
Calorie Calculator
Estimate the calories you need to lose, maintain, or gain weight, then turn that number into a practical daily range and macro plan.
No sign-upInputs stay in your browserEvidence-based equation
Your inputs
Build your daily target
This calculator provides an estimate for generally healthy adults aged 18-80. It is not medical advice or a substitute for care from a qualified professional.
One useful rangeNot a falsely exact number
Goals you can tuneGentle to faster adjustments
Macros includedThree flexible starting splits
The method
Three numbers, one plan you can test
The calculator uses a standard equation for resting energy, adjusts it for activity, then applies a modest goal-based change.
Add daily activity
BMR is multiplied by an activity factor to estimate total daily energy expenditure, also called TDEE.
TDEE = BMR × activity factorSet and review the target
A 5-20% adjustment creates the starting target. Compare it with your two- to three-week weight trend, then adjust gradually.
Target = TDEE × goal adjustment
After the calculation
A calorie target is a compass, not a contract
Start with the estimate, keep meals consistent enough to observe a trend, and use weekly averages instead of reacting to a single weigh-in.
- Track consistently for two to three weeks.
- Compare weekly average weight, energy, and hunger.
- Adjust by 100-150 calories only when the trend calls for it.
What your result means
One calculation, four useful views
Daily calorie range
A flexible band for planning normal days without chasing perfection.
Maintenance calories
Your estimated TDEE before any weight-loss or weight-gain adjustment.
Macro targets
Protein, carbohydrate, and fat targets that add up to your calories.
Expected trend
A rough weekly direction to compare with your actual average trend.
Common questions
Calories, without the guesswork
The result is an estimate. Understanding where it comes from makes it easier to use responsibly.
How many calories should I eat per day?
Your needs depend on age, body size, sex used by the equation, and activity. The calculator first estimates resting energy expenditure, then applies an activity factor to estimate maintenance calories. Treat the result as a starting range, not a precise prescription.
What is the difference between BMR and TDEE?
BMR estimates the energy your body uses at complete rest. TDEE adds daily movement and exercise. Your maintenance calorie estimate is based on TDEE, not BMR.
How large should my calorie deficit be?
A modest 10-20% deficit is a practical starting range for many adults. Larger deficits are harder to sustain and increase the chance that the estimate is inappropriate. Review progress after two to three weeks before making small changes.
Why does the calculator give me a range?
Daily activity, tracking error, and individual metabolism vary. A 200-calorie target band is more practical than pretending a single number is exact.
Are the macro targets required?
No. They are one way to divide the calorie target and can be adjusted for food preferences, training, medical needs, and guidance from a registered dietitian.
Who should not use this calculator?
It is not designed for anyone under 18, pregnancy or breastfeeding, eating disorder recovery, competitive athletes with specialized needs, or people with metabolic disease. Those situations need individualized professional guidance.
Ready when you are