Calorie Calculator
Get your daily calorie target and macro split for your goal.
Age
Height
Weight
Activity Level
Exercise 3–5 days/week
Goal
Daily Target
2,523 kcal
Maintenance (TDEE)
2,523 kcal
Basal Metabolic Rate
1,628 kcal
Macros
2,523
How this calculator works
We first calculate your BMR (Mifflin-St Jeor equation) and multiply it by your activity level to get your maintenance calories — how much you'd eat to stay the same weight. From there, your goal shifts the target by a flat 500 kcal: a deficit for weight loss, a surplus for gaining. A 500 kcal/day deficit works out to roughly 0.5kg (1lb) of fat loss per week, since 1kg of body fat is approximately 7,700 kcal.
How the macro split is set
Protein is set at 1.8g per kilogram of body weight — enough to protect muscle whether you're cutting or maintaining, on the higher end of typical sports-nutrition guidance. Fat is fixed at 25% of total calories, and carbohydrates fill whatever's left. This split doesn't change by goal — it's the same formula whether you're losing, maintaining or gaining, since protein and fat needs don't really shrink just because total calories do.
Why there's a 1,200 kcal floor
The target never drops below 1,200 kcal/day regardless of how large a deficit your stats would otherwise produce. Going meaningfully below that risks inadequate micronutrient intake for most adults and isn't a pace of loss worth sustaining — if the calculator hits this floor, treat it as a sign to lose weight more gradually rather than push the deficit further.
Adjusting from here
Calorie needs estimated from formulas are a starting point, not a guarantee — actual metabolism varies by roughly 10–15% between people with identical stats. Track your weight over 2–3 weeks; if it's not moving the way your goal expects, adjust the target up or down by 100–200 kcal rather than assuming the formula is exactly right for you. For a closer look at the resting-metabolism half of this calculation on its own, see the BMR Calculator.
Frequently Asked Questions
How many calories should I eat to lose weight?
A common approach is a 500 calorie/day deficit below your maintenance level, which produces roughly 0.5kg (1lb) of weight loss per week — a pace considered sustainable by most dietitians. This calculator estimates your maintenance level and target based on your activity level and goal.
What's the difference between maintenance and target calories?
Maintenance calories keep your weight stable at your current activity level. Target calories add or subtract a deficit/surplus on top of that, depending on whether your goal is to lose, maintain, or gain weight.
Does this calculator account for activity level?
Yes — your selected activity level (sedentary through very active) scales your BMR up to an estimated maintenance calorie figure before any goal-based adjustment is applied.
How is the protein, carb and fat split calculated?
Protein is set at 1.8g per kilogram of body weight, fat at 25% of total calories, and carbohydrates fill the remainder. This split is the same regardless of your goal — it doesn't shift toward more protein when cutting or more carbs when bulking.
Why won't the target go below 1,200 calories?
1,200 kcal/day is treated as a floor regardless of how large a deficit your stats would otherwise imply, since going much lower risks inadequate nutrition for most adults. If your numbers hit this floor, it's a signal to aim for slower, more sustainable weight loss rather than a steeper deficit.
This tool provides general estimates for informational purposes only and isn't a substitute for professional medical advice. Consult a doctor or qualified healthcare provider before making decisions about your health.