🔥 Calorie Calculator
Find your daily calorie needs using the Mifflin-St Jeor formula.
Estimate your Total Daily Energy Expenditure using the Mifflin-St Jeor equation: enter your gender, age, weight, height, and activity level to calculate basal metabolic rate. Choose a weight goal — lose, maintain, or gain — and the tool adjusts your daily calorie target accordingly. It also breaks down recommended macros into protein, fat, and carbohydrate grams.
Macro Breakdown
📋 When to Use the Calorie & TDEE Calculator
The Calorie & TDEE Calculator provides a starting-point estimate for anyone tracking their daily energy needs. Fitness beginners use it to understand approximate calorie targets for weight loss, maintenance, or muscle gain. Meal preppers translate the macro breakdown (30% protein, 25% fat, 45% carbs) into portion sizes, and those starting a new diet get a rough baseline before consulting a professional. ⚠️ This tool offers a general estimate based on the Mifflin-St Jeor population formula — it is not medical or nutritional advice. Individual metabolism, muscle mass, and health conditions vary significantly. Consult a registered dietitian or healthcare professional for personalized guidance.
⚙️ How the Calorie & TDEE Calculator Works
The calculator uses the Mifflin-St Jeor equation to estimate Basal Metabolic Rate (BMR): for males, 10×weight(kg) + 6.25×height(cm) − 5×age + 5; for females, 10×weight(kg) + 6.25×height(cm) − 5×age − 161. BMR is multiplied by an activity factor (1.2 sedentary through 1.9 very active) to give Total Daily Energy Expenditure (TDEE). Your selected goal adds or subtracts calories (−500 to +500) from TDEE, with a lower floor of 1,200 cal/day. Macronutrients are split at fixed ratios: 30% protein (4 cal/g), 25% fat (9 cal/g), and 45% carbohydrates (4 cal/g). Results are visualized in a Chart.js doughnut graph. These are population-level estimates — actual calorie needs differ based on body composition, hormones, and lifestyle.
How to Use the Calorie Calculator
- Select your gender, enter your age, weight, height, and pick your activity level.
- Choose your goal: lose weight, maintain, or gain weight.
- View your daily calorie target along with a macronutrient breakdown (protein, fat, carbs).
- Use the results to plan your meals and track your nutrition goals.
Frequently Asked Questions
How are daily calorie needs calculated?
The Calorie Calculator uses the Mifflin-St Jeor equation, which estimates your Basal Metabolic Rate (BMR) based on age, gender, weight, and height. It then multiplies BMR by your activity level to determine Total Daily Energy Expenditure (TDEE).
What do the macronutrient percentages mean?
The tool provides a balanced macronutrient split: 30% protein, 25% fat, and 45% carbohydrates. These ratios support general health, but you may adjust based on specific dietary goals (keto, high-protein, etc.).
How accurate is the calorie target?
The Mifflin-St Jeor equation is one of the most accurate BMR formulas, typically within 10% of measured values. Individual variations in metabolism, muscle mass, and health conditions can affect actual needs.
Should I eat back exercise calories?
The Calorie Calculator provides a baseline. If you exercise regularly, select a higher activity level to account for it, rather than manually adding exercise calories, which are often overestimated.