Calorie Calculator
Understand your energy needs. Build a balanced daily target.
ESTIMATED DAILY TARGET
kcal / day
500 kcal below estimated maintenance
Illustrative energy estimate; actual weight change varies.
Your daily macro balance
Carbohydrates use the remaining calories. This is a planning split, not a prescribed diet.
Rounded macro totals may differ slightly from the calorie target.
Where your calories go
(activity factor)
BMR estimates energy at rest. Activity factors estimate total daily needs.
Calculation & assumptions
BMR × activity factor = TDEE
1,748.8 × 1.55 ≈ 2,711 kcal/day
2,711 − 500 ≈ 2,211 kcal/day
A planning estimate, not a guaranteed weight-loss forecast.
Equation details & limitations
Mifflin–St Jeor: 10 × kg + 6.25 × cm − 5 × age + 5 (male), or −161 (female).
“BMR” here is an estimate of resting energy expenditure, not a measured basal metabolic test. Activity multipliers (1.2–1.9) are conventional planning assumptions; they do not measure your expenditure.
The weekly figure uses a simplified 7,700 kcal/kg conversion. It does not model water shifts, metabolic adaptation or changes in body composition. A surplus does not guarantee muscle gain.
Body-fat estimates introduce uncertainty in Katch–McArdle. Equations may be less accurate at extremes of age, size or training status.
Additional methods: Roza & Shizgal (1984); Katch–McArdle equation comparison.
Frequently asked questions
How is my calorie target calculated?
The selected equation estimates resting energy from your measurements. An activity multiplier gives estimated maintenance (TDEE). The selected goal subtracts 500 kcal/day, leaves maintenance unchanged, or adds 500 kcal/day. These are planning assumptions, not a prescribed intake.
Which activity level should I choose?
Consider your whole day, including your job, walking and structured exercise. The frequency labels are rough guides. If unsure, start conservatively and review your trend with a qualified professional. Do not add exercise calories again without accounting for the selected activity factor.
Can I change my macro split?
Yes. Open Adjustable starting split and change protein and fat calorie shares. Carbohydrates use the remaining calories. Macro needs depend on health, food preferences and training; the example is not a personalized recommendation.
Is a 500 kcal deficit safe?
Not for everyone. It may be excessive for a smaller or less active person. This tool does not provide weight-loss targets below BMI 18.5 or targets under 1,000 kcal/day. Other low targets show a caution. These rules do not certify an intake as safe. Children, pregnancy, breastfeeding, eating disorders and medical conditions need individual professional care.
Sources & References
References inform the content; no institutional endorsement.
NIH / NIDDKAdult weight-management guidanceNational Institute of Diabetes and Digestive and Kidney Diseases.
PubMedMifflin–St Jeor original studyMifflin MD, St Jeor ST, et al. (1990). Am J Clin Nutr. 51(2):241–247.
ISSNSports nutrition position statementDiets and body composition (2017). Context for energy and macronutrients.Continue exploring Health
Understand your energy needs. Build a balanced daily target.