Estimated daily calories to maintain current weight.
Calories - TDEE - Macros - Weight Goals
Free Calorie Calculator - Daily Calories, TDEE, Macros & Weight Loss Planner
Estimate your daily calorie needs using the widely used Mifflin-St Jeor BMR formula, activity-based TDEE, calorie targets for weight loss or muscle gain, macro split, meal plan calories, water intake and activity calories burned.
Calorie, TDEE & Macro Calculator
Enter your details to calculate maintenance calories, weight goals and nutrition targets.
Target Calories
0 calories/day
Your result will appear here.
BMR0
TDEE0
Weight Loss0
Muscle Gain0
Goal intensity
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Result Dashboard
Daily calorie targets users expect globally
This section summarizes maintenance calories, weight-loss targets, surplus targets, BMI, estimated water intake and weekly weight-change estimates.
Approximate lighter deficit for gradual progress.
Common calorie-deficit planning number.
Suggested calorie surplus for gaining weight gradually.
Screening estimate from height and weight.
Simple hydration estimate based on body weight.
Estimated direction based on selected target.
Helpful daily protein target range.
Macro Calculator
Protein, carbs and fat split
Select a diet style in the calculator above. Macro calories update automatically from your target calories.
Meal Split Planner
Daily calories by meal
Break your target calories into breakfast, lunch, snack and dinner for simple daily planning.
| Meal | Recommended share | Calories |
|---|---|---|
| Breakfast | 25% | 0 |
| Lunch | 30% | 0 |
| Snack | 10% | 0 |
| Dinner | 35% | 0 |
Calories Burned Calculator
Estimate exercise calories
Choose an activity and duration. The estimate uses MET-style activity factors and your entered body weight.
Estimated Burn
0 kcal
Activity result will appear here.
Food Calories Database
Popular food calorie lookup
Search common foods for quick calorie planning. Values are approximate and vary by recipe, serving size and brand.
Mifflin-St Jeor BMR
For men: 10 × weight kg + 6.25 × height cm - 5 × age + 5. For women: 10 × weight kg + 6.25 × height cm - 5 × age - 161.
TDEE using activity level
TDEE is estimated by multiplying BMR by an activity factor from sedentary to extra active, producing a practical maintenance calorie estimate.
Macros and meals
Protein, carbs and fat targets are generated from calories and selected diet style. Meal split helps users convert daily calories into actionable meal planning.
Activity Multipliers
Calorie needs by activity level
Choose the activity level that best reflects a normal week, not the best workout week.
| Activity Level | Multiplier | Typical Use |
|---|---|---|
| Sedentary | 1.2 | Little or no planned exercise. |
| Light activity | 1.375 | Light exercise 1 to 3 days per week. |
| Moderate activity | 1.55 | Moderate exercise 3 to 5 days per week. |
| Very active | 1.725 | Hard exercise or training most days. |
| Extra active | 1.9 | Intense training, athletic preparation or physically demanding work. |
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How to use this calorie calculator
- Select metric or US units.
- Enter sex, age, height and weight.
- Choose your usual activity level.
- Select your goal and diet style.
- Review target calories, TDEE, macros, meal split and activity burn estimates.
How to use the results safely
- Use calculator results as a starting estimate.
- Track real progress for 2 to 4 weeks and adjust gradually.
- Avoid extremely low calorie targets unless supervised by a qualified professional.
- Protein, sleep, strength training and consistency support better body-composition results.
- For medical conditions, pregnancy, eating disorders or major diet changes, ask a qualified healthcare professional.
Calorie Guide
Understanding calories, TDEE, weight loss and muscle gain
SEO-friendly education section designed to help global users understand what the calculator means.
What are calories?
A calorie is a unit of energy. In nutrition, calories describe the energy your body can obtain from food and beverages. Your daily calorie needs are influenced by age, sex, height, weight, body composition, hormones, health status, activity level and training habits.
For practical weight management, most users start by estimating maintenance calories. If body weight is stable over time, intake is likely close to maintenance. If weight increases, intake may be above maintenance. If weight decreases, intake may be below maintenance.
BMR vs TDEE
BMR means Basal Metabolic Rate. It estimates the energy used at rest for essential body functions. TDEE means Total Daily Energy Expenditure. TDEE expands BMR by adding activity level, which makes it more useful for daily calorie planning.
This page uses BMR plus activity to estimate maintenance calories, then shows example calorie targets for weight loss, weight maintenance and weight gain.
Calories for weight loss
Weight loss usually requires a consistent calorie deficit, meaning energy intake is lower than energy expenditure. A moderate deficit is often easier to sustain than an aggressive one, especially when combined with high-protein foods, strength training, walking, sleep and hydration.
The calculator shows mild, standard and faster deficit examples. These are educational estimates and should be adapted to individual progress and professional guidance where needed.
Calories for muscle gain
Muscle gain generally uses a small calorie surplus, progressive strength training and sufficient protein. A very large surplus may increase fat gain, while a very small surplus may slow progress. The calculator displays lean gain and faster gain examples for planning.
For better body composition, combine calorie planning with protein targets, resistance training, recovery and regular progress checks.
Macros explained
Macronutrients are protein, carbohydrates and fat. Protein supports muscle repair and satiety. Carbohydrates support training energy and daily activity. Fat supports essential body functions and helps with meal satisfaction.
This calculator creates macro splits using selected diet styles such as balanced, high protein, low carb, keto style or Mediterranean style. It is designed for general planning, not medical prescription.
Common calorie mistakes
Common mistakes include choosing an activity level that is too high, ignoring liquid calories, changing calories too aggressively, focusing only on scale weight and not tracking consistency. Another common issue is using a single calculator result as a fixed number forever.
Better results usually come from using the estimate, monitoring weekly trends and making small adjustments based on real outcomes.
Health disclaimer: This calculator provides general educational estimates only. It is not medical advice, nutrition diagnosis or a treatment plan. For pregnancy, eating disorders, diabetes, kidney disease, heart disease, medications, athletic performance plans, children, older adults or major diet changes, consult a qualified healthcare or nutrition professional.
FAQ
Calorie Calculator FAQs
How many calories should I eat per day?
Your daily calories depend on your age, sex, height, weight, activity and goal. This calculator estimates your BMR, TDEE and suggested calorie targets.
What is TDEE?
TDEE means Total Daily Energy Expenditure. It estimates daily calories after your activity level is added to your BMR.
What is the Mifflin-St Jeor formula?
It is a commonly used BMR formula based on weight, height, age and sex. This page uses it as the default calorie estimate foundation.
How many calories should I cut for weight loss?
This calculator shows example deficit levels. A moderate deficit is generally easier to sustain than extreme restriction, but personal needs vary.
How many calories should I eat to gain muscle?
A small calorie surplus plus strength training and adequate protein can support muscle gain. This calculator shows lean gain and faster gain estimates.
Does this calculator support macros?
Yes. It estimates protein, carbohydrate and fat grams based on your selected diet style and target calories.
Can I use US units?
Yes. Use the US Units tab for feet, inches and pounds.
Does it include food calorie lookup?
Yes. A small popular-food database is included for quick planning. Values are approximate.
Can I download a calorie report?
Yes. Use the Download PDF Report button. Your browser print dialog can save the report as PDF.
Is this calculator free?
Yes. WisePro Toolbox calculators are free to use without registration.