Calorie Calculator – Daily Needs, Burn & Macros

Calculate your daily calorie needs based on your body stats and activity level, set a personalized weight loss or gain target, estimate calories burned during any physical activity, and get a complete macro breakdown — all in one free tool.

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Daily Calorie Needs (TDEE)

Calculate your total daily energy expenditure using the Mifflin-St Jeor equation

2,325 kcal
Total Daily Energy Expenditure
BMR: 1,696 kcal/day at rest
Moderately Active × 1.55 multiplier

Weight Loss / Gain Goal

Find your target calorie intake to reach your goal weight

1,825 kcal/day
Target intake to lose 0.5 kg/week
Current TDEE: 2,325 kcal • Deficit: 500 kcal
Estimated time to goal: ~20 weeks

Calories Burned by Activity

Estimate calories burned during physical activities using MET values

122 kcal
Burned in 30 min of Brisk Walking
245 kcal/hour • MET: 3.5
Equivalent to ~0.016 kg of body fat

Macro Nutrients Breakdown

Get your personalized protein, carbs, and fat targets based on your goal

2,000 kcal
Maintenance macro split
Carbs 225g
45%
Protein 150g
30%
Fat 56g
25%
1.5g protein per kg of body weight
1

Choose a calculation mode from the four available options above.

2

Select your unit system (Metric or Imperial) and enter your details.

3

Click Calculate to get instant results with detailed breakdown.

4

Use the results to plan your diet, workouts, and health goals.

Calculation Modes

  • Daily Calories: BMR + TDEE via Mifflin-St Jeor equation
  • Weight Goal: Calorie target for loss or gain with timeline
  • Activity Burn: Calories burned using MET values
  • Macros: Personalized protein, carbs & fat breakdown

Common Uses

  • Plan your daily calorie intake for weight management
  • Track calories burned during workouts and activities
  • Set up a macro split for muscle gain or fat loss
  • Estimate how long to reach your goal weight
  • Compare different activity types for efficiency
1

Choose a calculation mode from the four options.

2

Select your unit system and enter your details.

3

Click Calculate to get instant results.

4

Use the results to plan your nutrition and fitness.

How to Use Our Calorie Calculator

  1. Choose Mode: Select from Daily Calories, Weight Goal, Activity Burn, or Macros depending on what you want to calculate.
  2. Select Your Unit System: Switch between Metric (kg/cm) and Imperial (lbs/ft) using the toggle at the top of each mode.
  3. Enter Your Details: Fill in your age, gender, weight, height, and activity level — or pick an activity type and duration for the burn calculator.
  4. Calculate: Click the green "Calculate" button to instantly get your personalized results.
  5. Track History: Every calculation is saved in the Calculation History panel so you can compare results across sessions.

Versatile Features of Our Calorie Calculator

  • Daily Calorie Needs (TDEE): Get your Total Daily Energy Expenditure using the scientifically validated Mifflin-St Jeor equation, adjusted for your activity level.
  • Weight Goal Planner: Set a target weight and get a precise daily calorie target along with an estimated timeline to reach your goal.
  • Activity Burn Estimator: Choose from 20+ activities and instantly see how many calories you burn based on your body weight and workout duration.
  • Macro Breakdown: Get a personalized protein, carbohydrate, and fat split in grams tailored to your goal — weight loss, maintenance, or muscle gain.
  • 100% Private: All calculations run directly in your browser. No personal data is ever transmitted or stored on a server.

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FAQ

1. What formula does this calorie calculator use?

We use the Mifflin-St Jeor equation, which is considered the most accurate BMR formula for most adults. Your Basal Metabolic Rate is then multiplied by an activity factor to give your true daily calorie needs (TDEE).

2. How many calories should I eat to lose weight?

A safe and sustainable deficit is typically 300–500 kcal below your TDEE, which leads to approximately 0.25–0.5 kg of weight loss per week. Use the Weight Goal mode to get a personalized target based on your current stats.

3. How accurate is the Activity Burn calculator?

The burn estimates are based on MET values (Metabolic Equivalent of Task), a widely used standard in sports science. Results are a reliable approximation — individual factors like fitness level and metabolism can cause slight variations.

4. What is the recommended macro split for fat loss?

For weight loss, a common and effective split is 40% carbohydrates, 35% protein, and 25% fat. Higher protein helps preserve muscle mass during a calorie deficit. Select "Weight Loss" in the Macros mode to get your exact daily targets in grams.

Note: This Calorie Calculator is intended for informational and planning purposes only. Results are estimates based on population averages and standard equations. For medical nutrition advice or specific health conditions, please consult a registered dietitian or healthcare professional.