Calorie Calculator
Find out how many calories you need per day
How Many Calories Do You Need?
Your daily calorie needs depend on several factors including your age, sex, weight, height, and activity level. This calculator estimates your Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor equation — one of the most accurate formulas for the general population — and then adjusts it based on your personal goal.
Whether you want to lose weight, maintain your current weight, or build muscle, knowing your calorie target is the first step. A deficit of 300–500 calories per day is generally recommended for sustainable fat loss, while a surplus of 250–500 calories supports muscle growth when combined with strength training.
In addition to a calorie target, this calculator provides a suggested macronutrient split (protein, carbs, and fat) to help you structure your diet. Remember that calorie needs are estimates — individual results may vary, and it is important to listen to your body and adjust as needed.
Disclaimer: This calculator is for informational purposes only and is not a substitute for medical advice. Always consult a qualified healthcare provider before making decisions about your health.