Calorie Calculator
Estimate daily calories and TDEE based on age, activity, and weight goals.
What this tool does
Estimate basal metabolic rate and total daily energy expenditure, then adjust for weight loss, maintenance, or gain.
How to use
- Enter age, sex, height, weight, and activity level.
- Choose a weight goal: lose, maintain, or gain.
- Copy your target calories or open the macro calculator.
Formula
BMR (Mifflin-St Jeor) × activity factor; goal adjusts ±500 cal/day
Examples
Moderate activity, maintenance
Input: 30yo male, 180 lb, 5'10", moderate activity
Output: TDEE and maintenance calories
Mifflin-St Jeor BMR multiplied by activity factor.
Learn more
From BMI to daily calories
If you already know your BMI, the next step for nutrition planning is estimating total daily energy expenditure (TDEE). This calculator uses the Mifflin-St Jeor BMR formula multiplied by your activity level.
Choose lose, maintain, or gain to see a target calorie range. Then split those calories into protein, carbs, and fat with the macro calculator.
Assumptions
- Adult populations; individual metabolism varies.
- Not a substitute for medical nutrition advice.
Common use cases
- Set daily calorie targets
- Estimate TDEE for meal planning
- Compare maintenance vs deficit calories
FAQ
Which formula is used?
Mifflin-St Jeor equation for BMR with standard activity multipliers.
How much deficit for weight loss?
A common starting point is 500 calories below TDEE (~1 lb/week).
Can I calculate macros next?
Yes. Use the link to macro calculator with your calorie target.
Explore related workflows
Next in your workflow
Last reviewed: 2026-05-23