Calorie Calculator
Calculate your daily calorie needs with goal-based planning for weight loss, maintenance, or muscle gain.
About this tool
Calculate how many calories you should eat per day using the Mifflin-St Jeor BMR equation multiplied by your activity factor. Set your goal — lose, maintain, or gain — and get your personalized daily calorie target and macro split.
How to use it
Quick steps to get the most out of this utility.
- 1
Enter your details
Select your unit system, enter your sex, age, height, and weight.
- 2
Choose activity level
Pick the activity level that best matches your weekly exercise routine.
- 3
Select your goal
Choose Lose, Maintain, or Gain to see your personalized daily calorie target.
How calorie targets are calculated
This calculator uses the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR) — the calories your body burns at complete rest. Your BMR is then multiplied by an activity factor to give your Total Daily Energy Expenditure (TDEE), which accounts for all your daily movement and exercise.
For weight loss, a deficit of 500 kcal/day is applied, which typically produces a ~1 lb weight loss per week. For muscle gain, a surplus of 300 kcal/day provides extra energy for muscle synthesis while minimizing fat accumulation. Maintenance uses your TDEE directly.
The macro split shown (30% protein, 40% carbs, 30% fat) is a balanced starting point. Athletes or those with specific body composition goals may adjust their ratios with guidance from a registered dietitian.
Frequently asked questions
What is BMR?+
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest. This calculator uses the Mifflin-St Jeor equation: (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5 for men or −161 for women.
What is TDEE?+
TDEE (Total Daily Energy Expenditure) is your BMR multiplied by your activity factor. It estimates how many calories you burn each day including all activities.
How do the goal adjustments work?+
For weight loss, a deficit of 500 kcal/day is applied (~3,500 kcal/week ≈ 1 lb). For muscle gain, a surplus of 300 kcal/day supports muscle growth while minimizing fat gain.
What activity factor should I use?+
Choose based on your weekly exercise: sedentary (desk job, little/no exercise) = 1.2×; lightly active (1–3 days/week) = 1.375×; moderately active (3–5 days/week) = 1.55×; very active (6–7 days/week) = 1.725×; extra active (very hard training or physical job) = 1.9×.
What macro split does this calculator use?+
The standard split is 30% protein, 40% carbs, and 30% fat. Protein is set at ~1.6–2.2g per kg bodyweight for muscle preservation; the calculator shows targets based on your calculated calorie intake.
Is this tool suitable for medical or clinical use?+
No. This calculator provides estimates only. Individual calorie needs vary due to genetics, hormone function, gut health, and other factors. Always consult a healthcare professional for personalized advice.
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