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Calorie Calculator

Find your daily calorie needs for your goals

Units

Daily Calories

2691

BMR

1736

TDEE

2691

Goal

Maintain

30
ft
in
lbs

Exercise 3-5 days/week

Daily Calorie Target

2691

calories per day

BMR

1736

cal/day

TDEE

2691

cal/day

Calories by Activity Level

Sedentary2,084 cal
Light2,387 cal
Moderate2,691 cal
Active2,995 cal
Very Active3,299 cal

Macro Breakdown

Protein

202g

Carbs

269g

Fat

90g

Frequently Asked Questions

Q

How many calories do I need per day?

Daily calorie needs vary by age, sex, activity level, and goals. Average adult women need 1,800-2,200 calories for maintenance; men need 2,200-2,800 calories. For example, a 30-year-old woman (5'6", 150 lbs, moderately active) needs about 2,100 calories/day to maintain weight.

  • Sedentary: Office job, minimal exercise (1.2x BMR)
  • Moderately active: Light exercise 3-5 days/week (1.55x BMR)
  • Very active: Hard exercise 6-7 days/week (1.725x BMR)
  • Athletes training 2x/day may need 3,500-5,000+ calories
Age/SexSedentaryModerately ActiveVery Active
Women 19-251,800-2,0002,000-2,2002,400
Women 26-501,8002,0002,200
Men 19-252,4002,600-2,8003,000
Men 26-452,200-2,4002,400-2,6002,800-3,000

According to the Dietary Guidelines for Americans from the USDA, calorie needs decrease with age due to slower metabolism and reduced muscle mass. Use our calculator for a personalized estimate based on the Mifflin-St Jeor equation, considered the most accurate formula.

Q

What is TDEE?

TDEE (Total Daily Energy Expenditure) is the total calories you burn per day, including BMR (calories at rest), physical activity, and food digestion. TDEE = BMR × activity multiplier. For example, if your BMR is 1,500 and you're moderately active (1.55x), your TDEE is 2,325 calories.

  • BMR: 60-75% of TDEE (calories burned at complete rest)
  • Activity: 15-30% of TDEE (exercise + daily movement)
  • Thermic Effect of Food: 10% of TDEE (digestion energy)
  • NEAT: Non-Exercise Activity Thermogenesis (fidgeting, standing)

TDEE is your maintenance calories - eat this amount to stay the same weight. Eat 10-20% less to lose weight gradually, or 10-15% more to gain weight. TDEE changes as your weight changes, so recalculate every 10-15 pounds or monthly.

Q

How do I lose weight with calories?

Create a 500-750 calorie daily deficit to lose 1-1.5 pounds per week safely. If your TDEE is 2,300 calories, eat 1,550-1,800 calories daily. Never eat below 1,200 calories (women) or 1,500 (men) to avoid nutrient deficiencies and metabolism slowdown.

  • 3,500 calories = 1 pound of body fat
  • Aim for 1% body weight loss per week maximum
  • Track calories using apps like MyFitnessPal or Cronometer
  • Weigh yourself weekly, same day/time, track average
  • Adjust if not losing 0.5-2 lbs/week after 2-3 weeks
Weekly GoalDaily DeficitExample TDEE 2,300Timeframe
0.5 lb/week-250 cal2,050 caloriesSlow & sustainable
1 lb/week-500 cal1,800 caloriesRecommended
1.5 lb/week-750 cal1,550 caloriesAggressive
2 lb/week-1,000 cal1,300 caloriesShort-term only

The National Institutes of Health recommends gradual weight loss of 1-2 pounds weekly for sustainable results. Faster weight loss often leads to muscle loss, nutrient deficiencies, and rebound weight gain. Combine calorie deficit with strength training to preserve muscle mass.

Q

How do I gain muscle with calories?

Eat 200-500 calories above TDEE (10-15% surplus) while following a strength training program 3-5 days/week. For example, if TDEE is 2,500, eat 2,700-3,000 calories with 150-200g protein daily. Expect to gain 0.5-1 lb per week (mix of muscle and some fat).

  • Protein: 0.7-1g per pound body weight (priority #1)
  • Carbs: 40-50% of calories (fuel for workouts)
  • Fats: 20-30% of calories (hormone production)
  • Smaller surplus = less fat gain, slower muscle gain
  • Larger surplus = faster gains, more fat gain
Surplus SizeCalories Above TDEEWeekly GainMuscle:Fat Ratio
Conservative+200-3000.25-0.5 lbLean bulk
Moderate+300-5000.5-1 lbBalanced
Aggressive+500-7501-1.5 lbMore fat gain

Research from the Journal of the International Society of Sports Nutrition shows optimal muscle gain occurs at 0.5-1 lb per week for beginners, 0.25-0.5 lb weekly for intermediates. Eating more than 500 calories above TDEE leads mainly to fat gain, not extra muscle.

Q

What is BMR vs TDEE?

BMR (Basal Metabolic Rate) is calories burned at complete rest for basic functions like breathing and circulation. TDEE includes BMR plus all activity. Example: BMR = 1,500, TDEE with moderate activity = 2,325 (1,500 × 1.55 activity multiplier). BMR is typically 60-75% of TDEE.

  • BMR: Energy for heart, lungs, brain, organs at rest
  • TDEE: BMR + exercise + daily activities + digestion
  • You can never eat below BMR long-term safely
  • TDEE varies daily based on activity level
  • Recalculate every 10-15 lbs of weight change
Activity LevelMultiplierBMR 1,500 ExampleBMR 1,800 Example
Sedentary1.2x1,800 cal2,160 cal
Light Exercise1.375x2,063 cal2,475 cal
Moderate Exercise1.55x2,325 cal2,790 cal
Active1.725x2,588 cal3,105 cal
Very Active1.9x2,850 cal3,420 cal

Example Calculations

1Male, 30, 77 kg, 178 cm, Moderate Activity, Maintain

Inputs

GenderMale
Age30
Weight77 kg
Height178 cm
ActivityModerate (1.55)
GoalMaintain

Result

Daily Calorie Target2,693 cal/day
BMR1,738 cal/day
TDEE2,693 cal/day
Protein (30%)202g
Carbs (40%)269g
Fat (30%)90g

BMR = 10 × 77 + 6.25 × 178 - 5 × 30 + 5 = 770 + 1,112.5 - 150 + 5 = 1,737.5, rounded to 1,738. TDEE = 1,737.5 × 1.55 = 2,693. Target (maintain) = 2,693. Maintain split: 30P/40C/30F. Protein = 2,693 × 0.30 / 4 = 202g. Carbs = 2,693 × 0.40 / 4 = 269g. Fat = 2,693 × 0.30 / 9 = 90g.

2Female, 25, 60 kg, 165 cm, Light Activity, Lose Weight

Inputs

GenderFemale
Age25
Weight60 kg
Height165 cm
ActivityLight (1.375)
GoalLose Weight (-500 cal)

Result

Daily Calorie Target1,350 cal/day
BMR1,345 cal/day
TDEE1,850 cal/day
Protein (35%)118g
Carbs (35%)118g
Fat (30%)45g

BMR = 10 × 60 + 6.25 × 165 - 5 × 25 - 161 = 600 + 1,031.25 - 125 - 161 = 1,345. TDEE = 1,345.25 × 1.375 = 1,850. Target = 1,850 - 500 = 1,350. Lose split: 35P/35C/30F. Protein = 1,350 × 0.35 / 4 = 118g. Carbs = 1,350 × 0.35 / 4 = 118g. Fat = 1,350 × 0.30 / 9 = 45g.

3Male, 45, 90 kg, 180 cm, Active, Gain Weight

Inputs

GenderMale
Age45
Weight90 kg
Height180 cm
ActivityActive (1.725)
GoalGain Weight (+500 cal)

Result

Daily Calorie Target3,614 cal/day
BMR1,805 cal/day
TDEE3,114 cal/day
Protein (25%)226g
Carbs (50%)452g
Fat (25%)100g

BMR = 10 × 90 + 6.25 × 180 - 5 × 45 + 5 = 900 + 1,125 - 225 + 5 = 1,805. TDEE = 1,805 × 1.725 = 3,114. Target = 3,114 + 500 = 3,614. Gain split: 25P/50C/25F. Protein = 3,614 × 0.25 / 4 = 226g. Carbs = 3,614 × 0.50 / 4 = 452g. Fat = 3,614 × 0.25 / 9 = 100g.

Formulas Used

Mifflin-St Jeor BMR (Men)

BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age + 5

Calculates Basal Metabolic Rate for men.

Where:

weight(kg)= Body weight in kilograms
height(cm)= Height in centimeters
age= Age in years

Mifflin-St Jeor BMR (Women)

BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161

Calculates Basal Metabolic Rate for women.

Where:

weight(kg)= Body weight in kilograms
height(cm)= Height in centimeters
age= Age in years

Target Calories

Target = TDEE + Goal Adjustment

TDEE = BMR × Activity Multiplier. Goal adjustment: -500 (lose), 0 (maintain), +500 (gain). Macros vary by goal: Lose (35P/35C/30F), Maintain (30P/40C/30F), Gain (25P/50C/25F).

Where:

TDEE= BMR multiplied by activity factor (1.2 to 1.9)
Goal Adjustment= -500 cal for weight loss, 0 for maintenance, +500 for weight gain

Understanding Calories and Energy Balance

1

TDEE Science: How the Mifflin-St Jeor Equation Works

The Mifflin-St Jeor equation calculates BMR (Basal Metabolic Rate) — calories burned at complete rest — then multiplies by an activity factor to produce TDEE. For men: BMR = 10 × weight(kg) + 6.25 × height(cm) – 5 × age + 5. For women: replace +5 with –161. The American Dietetic Association recommends this formula as the most accurate for estimating calorie needs, predicting within ±10% for most adults.

TDEE = BMR × activity multiplier, where multipliers range from 1.2 (sedentary) to 1.9 (professional athlete). Individual variation of 5–15% exists even at the same activity level due to differences in NEAT (Non-Exercise Activity Thermogenesis) — fidgeting, posture changes, and spontaneous movement that can account for 200–400 calories daily.

A 30-year-old woman at 60 kg and 165 cm has BMR = 600 + 1,031 – 125 – 161 = 1,345 cal/day. At moderate activity (1.55), her TDEE is 2,085 cal/day. Use the BMR calculator for a detailed breakdown of the resting component, or the calories burned calculator to quantify specific exercise sessions.

TDEE is your maintenance calories — eat this amount to neither gain nor lose weight. All weight goals adjust from this baseline.

2

Weight Goals: Caloric Targets for Loss, Maintenance, and Gain

A 500-calorie daily deficit produces approximately 1 lb of fat loss per week (3,500 calories = 1 lb of body fat). For someone with TDEE of 2,300 cal, the weight loss target is 1,800 cal/day. The National Institutes of Health recommends 1–2 lbs per week as the maximum sustainable rate — faster loss risks muscle wasting, metabolic adaptation, and nutrient deficiencies.

Minimum calorie floors exist for safety: never eat below 1,200 calories (women) or 1,500 calories (men) without medical supervision. These thresholds ensure adequate micronutrient intake and prevent metabolic shutdown. If your calculated target falls below these floors, reduce the deficit and add exercise to create the remaining gap.

For muscle gain, a surplus of 200–500 calories above TDEE fuels new tissue growth. Beginners can gain 1–2 lbs of muscle per month with proper training and a 300–500 cal surplus. Eating more than 500 above TDEE mostly adds fat, not extra muscle. The ratio of muscle-to-fat gain depends heavily on training stimulus and protein intake — use the carb calculator to optimize your macro split.

GoalCalorie AdjustmentTDEE 2,000 TargetTDEE 2,500 TargetExpected Rate
Aggressive loss–750 cal/day1,250 cal1,750 cal1.5 lbs/week
Steady loss–500 cal/day1,500 cal2,000 cal1 lb/week
Slow loss–250 cal/day1,750 cal2,250 cal0.5 lb/week
Maintenance02,000 cal2,500 calNo change
Lean gain+300 cal/day2,300 cal2,800 cal0.5–1 lb/week
Aggressive gain+500 cal/day2,500 cal3,000 cal1–1.5 lbs/week
3

Macro Splits by Goal: Protein, Carbs, and Fat

Macronutrient ratios shift with your goal. For weight loss, higher protein (35% of calories) preserves muscle mass during a deficit: on a 1,800 cal target, that’s 158 g of protein per day. Carbs at 35% (158 g) fuel workouts while fat at 30% (60 g) maintains hormonal function. Without adequate protein during a cut, up to 25% of weight lost comes from muscle rather than fat.

For maintenance, a balanced 30/40/30 split (protein/carbs/fat) works for most active adults. Endurance athletes may shift to 25/55/20 to maximize glycogen stores, while strength athletes may prefer 35/35/30 for higher protein. Each gram of protein and carbohydrate provides 4 calories; each gram of fat provides 9 calories.

Muscle gain requires a 25/50/25 split emphasizing carbohydrates to fuel intense training and support insulin-mediated nutrient delivery to muscles. On a 3,000 cal surplus diet, this means 188 g protein, 375 g carbs, and 83 g fat per day. The BMR calculator provides the resting baseline these macro targets build upon.

GoalProteinCarbsFatExample at 2,000 cal
Weight Loss35%35%30%175g P / 175g C / 67g F
Maintenance30%40%30%150g P / 200g C / 67g F
Muscle Gain25%50%25%125g P / 250g C / 56g F
4

How to Use This Calorie Calculator

Enter your sex, age, weight, height, activity level, and goal (lose, maintain, or gain). The calculator computes BMR via Mifflin-St Jeor, multiplies by your activity factor for TDEE, and applies a –500, 0, or +500 calorie adjustment based on your goal. Results include daily calorie target and a full macronutrient breakdown in grams.

Recalculate every 10–15 lbs of weight change, since BMR shifts with body mass. If you’re not seeing expected results after 2–3 weeks, adjust activity level downward (most people overestimate) or reduce calories by an additional 100–200 per day. Track actual intake with a food scale for the first 2 weeks to calibrate portion awareness.

  1. 1

    Enter personal details

    Input sex, age, weight (kg or lbs), and height (cm or ft/in). Morning weight without shoes is most accurate.

  2. 2

    Select activity level

    Choose sedentary (1.2) through very active (1.9). Office workers who exercise 3x/week = lightly active (1.375), not moderate.

  3. 3

    Choose your goal

    Lose weight (–500 cal), maintain, or gain weight (+500 cal). The calculator ensures targets never fall below safe minimums.

  4. 4

    Review calories and macros

    Use the daily target and macro split to plan meals. Protein target is the most important number to hit consistently.

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Related Resources

Calorie Deficit: Complete Guide to Losing Weight Safely and Effectively

Read our guide

TDEE Calculator: How to Calculate Your Total Daily Energy Expenditure

Read our guide

Protein Calculator: How Much Protein Do You Need Per Day?

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Last Updated: Mar 26, 2026

This calculator is provided for informational and educational purposes only. Results are estimates and should not be considered professional financial, medical, legal, or other advice. Always consult a qualified professional before making important decisions. UseCalcPro is not responsible for any actions taken based on calculator results.

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