Health
Daily Calorie Calculator
Estimate daily calories needed for your goals.
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Based on Mifflin–St Jeor (default), Harris–Benedict, or Katch–McArdle
yrs
cm
kg
Moderate exercise 3–5 days/week
Eat at TDEE
Result
Target daily calories
2,523 kcal
Maintain weight
BMR
1,628 kcal
At complete rest
TDEE
2,523 kcal
Maintenance
Suggested macros
112g
Protein
361g
Carbs
70g
Fat
Protein scaled to body weight; fat at 25% of calories; remaining calories as carbs.
How it works
We first compute your BMR (Basal Metabolic Rate — calories burned at rest), multiply by an activity factor to get TDEE (Total Daily Energy Expenditure), then add or subtract calories based on your goal.
Mifflin–St Jeor:
BMR = 10·kg + 6.25·cm − 5·age + 5
= 10·70 + 6.25·170 − 5·28 + 5
= 1628 kcal
TDEE = BMR × 1.55 = 2523 kcal
Target = TDEE + 0 = 2523 kcalActivity multipliers:
- ×1.2 — Sedentary: Little or no exercise, desk job
- ×1.375 — Lightly active: Light exercise 1–3 days/week
- ×1.55 — Moderately active: Moderate exercise 3–5 days/week
- ×1.725 — Very active: Hard exercise 6–7 days/week
- ×1.9 — Extra active: Very hard exercise + physical job
These numbers are estimates. Track your weight for 2–3 weeks and adjust by ±100–200 kcal if you're not seeing the expected change. Consult a registered dietitian for medical conditions.
FAQ
Daily Calorie Calculator — FAQs
Common questions about the Daily Calorie Calculator.
These tools are for general guidance only. Always consult a qualified doctor for medical advice.