Free Health Tool
Calorie Calculator
Find out your daily calorie needs and macronutrient breakdown based on your body stats and goals.
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Calorie Calculator FAQ
How are daily calories calculated?
We use the Mifflin-St Jeor equation, which is considered the most accurate formula for estimating Basal Metabolic Rate (BMR). Your BMR is then multiplied by an activity factor to determine your Total Daily Energy Expenditure (TDEE).
How many calories should I eat to lose weight?
A safe and sustainable calorie deficit is 500 calories below your TDEE, which results in approximately 1 pound (0.45 kg) of weight loss per week. Never go below 1,200 calories/day for women or 1,500 for men without medical supervision.
What are macronutrients?
Macronutrients are protein, carbohydrates, and fat. Protein (4 cal/g) supports muscle and recovery. Carbohydrates (4 cal/g) fuel energy and brain function. Fat (9 cal/g) supports hormones and nutrient absorption. A balanced ratio is key for health.
How accurate is this calculator?
The Mifflin-St Jeor equation provides a good estimate for most adults. Individual metabolism can vary by 5-10% due to genetics, muscle mass, and hormonal factors. Use this as a starting point and adjust based on real-world results over 2-3 weeks.