Calorie Calculator
Calculate how many calories, protein, fat, and carbs you need each day to lose weight, maintain your weight, or build muscle. Enter your age, height, weight, activity level, and goal.
Fill out the form to calculate
Your goal
Calculation formula
How daily calorie needs are calculated
Mifflin-St Jeor formula
The Mifflin-St Jeor equation is the most widely used formula for estimating basal metabolic rate (BMR) — the calories your body burns at rest. For men: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5. For women: BMR = 10 × weight + 6.25 × height − 5 × age − 161. BMR is then multiplied by an activity factor to get TDEE.
Harris-Benedict formula
The revised Harris-Benedict equation is an older but still common method. It uses different coefficients for men and women based on weight, height, and age. Results may differ slightly from Mifflin-St Jeor; many nutritionists prefer Mifflin-St Jeor for modern populations.
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the number of calories you burn per day including activity. To lose weight, eat below TDEE (typically 300–500 kcal deficit). To gain weight, eat above TDEE. To maintain, match TDEE.
Protein, fat, and carbs
After calories are set, macros are split for balance: protein at about 1.8 g per kg of body weight (supports muscle and satiety), fat at about 25% of calories, and remaining calories from carbohydrates. Adjust with a dietitian for medical conditions or athletic goals.
Frequently asked questions
How many calories should I eat to lose weight?
A common approach is 300–500 kcal below your TDEE. This calculator applies a 500 kcal deficit when you select “Lose weight.” Slower deficits (250–300 kcal) are easier to sustain. Never go below 1,200 kcal without medical supervision.
Which formula is more accurate — Mifflin-St Jeor or Harris-Benedict?
Mifflin-St Jeor is generally considered more accurate for most adults today. Harris-Benedict can over- or underestimate for some people. Use both as estimates and adjust based on real-world weight changes over 2–4 weeks.
What is BMR?
Basal Metabolic Rate (BMR) is the energy your body needs at complete rest to maintain vital functions — breathing, circulation, cell repair. It does not include exercise or daily movement.
What is TDEE?
Total Daily Energy Expenditure (TDEE) is BMR multiplied by an activity factor. It represents your estimated total calorie burn per day including work, walking, and exercise.
How much protein do I need per day?
For general health and weight management, 1.6–2.2 g of protein per kg of body weight is typical. This calculator uses 1.8 g/kg. Athletes or those in a large deficit may need more.
Do I need to count calories forever?
No. Many people track for a few weeks to learn portion sizes, then switch to mindful eating. A calorie counter app like NeoFood makes logging faster with photos and voice input.
Why is my result different from other calculators?
Different tools may use different formulas, activity multipliers, or macro splits. Small differences are normal. Pick one method and track consistently for best results.
Is this calorie calculator free?
Yes. This tool is free with no signup. For daily food logging and automatic macro tracking from meal photos, try the NeoFood app.