🍑 Calorie Calculator
Based on the Mifflin-St Jeor equation — the most accurate for most people
Suggested Daily Macros
How Many Calories Do I Need Per Day?
Your daily calorie needs depend on your age, sex, height, weight, and activity level. This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate formula for estimating Basal Metabolic Rate (BMR) — the number of calories your body needs at rest.
Your BMR is then multiplied by an activity factor to get your Total Daily Energy Expenditure (TDEE) — the total calories you burn in a day. To lose weight, you eat below your TDEE. To gain weight, you eat above it. To maintain, you match it.
A safe rate of weight loss is 1–2 pounds per week, which requires a deficit of 500–1,000 calories per day. Always consult a healthcare professional before making significant changes to your diet.