Calorie Calculator

Your Information

Age: 30 years

Gender

Male Female

Weight: 70 kg

Height: 170 cm

Activity Level

Sedentary

Little or no exercise, desk job

Lightly Active

Light exercise 1-3 days/week

Moderately Active

Moderate exercise 3-5 days/week

Active

Hard exercise 6-7 days/week

Very Active

Very hard exercise, physical job, training twice/day

Your Goal

Your Daily Calorie Needs

BMR

1618

calories/day at rest

TDEE

2507

maintenance calories

Target

2507

maintenance

Recommended Macronutrients

Protein

188g

30% of calories

Carbs

251g

40% of calories

Fats

84g

30% of calories

About Calorie Calculator

The Calorie Calculator helps you determine your daily caloric needs based on the Mifflin-St Jeor equation, the most accurate formula for calculating BMR (Basal Metabolic Rate) and TDEE (Total Daily Energy Expenditure).

Key Metrics Explained:

BMR: Calories burned at complete rest (breathing, circulation, etc.)
TDEE: Total calories burned including daily activities and exercise
Target Calories: Adjusted for your goal (lose/maintain/gain weight)

Weight Change Guidelines:

500 calorie deficit = ~1 lb (0.45 kg) weight loss per week
500 calorie surplus = ~1 lb (0.45 kg) weight gain per week
Safe weight loss: 1-2 lbs (0.5-1 kg) per week
Safe weight gain: 0.5-1 lb (0.25-0.5 kg) per week

Macronutrient Ratios:

Default ratio (30/40/30):

30% Protein: Muscle maintenance and growth
40% Carbohydrates: Primary energy source
30% Fats: Hormone production and vitamin absorption

Important Notes:

These are estimates based on averages
Individual needs may vary based on metabolism, genetics, and health conditions
Consult a healthcare provider before starting any diet or exercise program
Track your progress and adjust as needed
Don't go below 1200 calories/day (women) or 1500 calories/day (men) without medical supervision