Calorie Calculator — Daily Calorie Intake & Macros
Calculate BMR, TDEE, and daily calories for weight loss, maintenance, or muscle gain in metric or imperial units, with a visual macro breakdown.
Your energy profile
Used for the Mifflin-St Jeor resting-energy estimate and activity adjustment.
Estimate a daily calorie target
Start from maintenance calories, then apply a transparent daily deficit or surplus.
Plan a weight-goal timeline
See the arithmetic implied by a selected weekly pace. The projection is linear, not a physiological forecast.
Turn calories into a macro budget
Choose a preset or enter custom energy shares. Grams use 4 kcal/g for protein and carbohydrate, and 9 kcal/g for fat.
Energy comparison
Calculation
Details
Calorie calculator for daily energy needs
The calculator estimates resting energy with the Mifflin-St Jeor equation, then multiplies it by the selected activity factor. This gives a planning estimate of total daily energy expenditure (TDEE), not a measured metabolic rate.
Calorie deficit, surplus, and maintenance
Maintenance uses estimated TDEE. A deficit is subtracted for weight loss and a surplus is added for weight gain. Actual needs can differ, so monitor trends over several weeks and adjust with professional support when needed.
Weight-goal timeline assumptions
The timeline converts the chosen weekly pace with 7,700 kcal per kilogram and keeps that pace constant. Bodies adapt over time, so use the date as arithmetic planning only; the NIDDK Body Weight Planner provides a dynamic research model.
Macro calculator and AMDR ranges
Macro grams come from calorie shares. The adult Acceptable Macronutrient Distribution Ranges are 10–35% protein, 45–65% carbohydrate, and 20–35% fat. A preset is a starting budget, not a personalized diet prescription.
Frequently asked questions
What is the difference between BMR and TDEE?
BMR estimates energy used at rest. TDEE applies an activity factor to estimate the energy used across a typical day.
Why can the calculator warn about a low target?
A target at or below estimated BMR, or below common screening thresholds, deserves professional review. The calculator shows the arithmetic but does not diagnose whether an intake is appropriate.
Do macro percentages have to total 100?
Yes. Protein, carbohydrate, and fat shares must total exactly 100% before grams can be calculated.
Can children or pregnant people use this calculator?
No. This workspace is limited to nonpregnant adults. Children, teenagers, pregnancy, breastfeeding, and medical conditions require specialized guidance.
Method and sources
The resting-energy equation is from the Mifflin-St Jeor study. Nutrient range context follows the USDA Dietary Reference Intake calculator. For a dynamic weight-change model, use the NIH/NIDDK Body Weight Planner. Results are educational estimates, not medical advice.
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