Health · Daily energy
Estimate what your body needs.
Use your age, size, sex and activity level to estimate BMR, maintenance calories and a goal target, with a simple macro split.
About you
Mifflin-St Jeor estimate with an activity multiplier.
Daily calorie target
2,763 kcal
To maintain your current weight
BMR
1,783 kcal
Maintenance (TDEE)
2,763 kcal
Protein
207 g
Carbs
276 g
Fat
92 g
Daily adjustment
0 kcal
An estimate for adults, not a prescription. Pregnancy, illness, medication and athletic training change energy needs. Talk to a clinician or dietitian for personal advice.
Good to know
The result is a guide, not a guarantee.
This calculator runs entirely in your browser. Check the assumptions, keep the inputs realistic, and use the result as a starting point for a decision.
For adults only. This is a general estimate, not medical or dietetic advice. Do not use it to diagnose or treat a health condition.
Which equation does the calculator use?
It uses the Mifflin-St Jeor equation for basal metabolic rate, then multiplies by an activity factor to estimate total daily energy expenditure (TDEE).
How accurate is a calorie estimate?
It is a starting estimate, not a measurement. Individual metabolism, body composition, medication, sleep and activity tracking can shift the real number by hundreds of calories.
What do the activity levels mean?
Sedentary means little or no exercise. Light is 1–3 days a week, moderate is 3–5, active is 6–7, and very active covers hard training or a physical job. Choose the level you sustain most weeks.
Are the macro targets required?
No. The 30% protein, 40% carbohydrate and 30% fat split is a simple default, not a prescription. Medical conditions, allergies and training goals may call for a different mix.
Is this safe for everyone?
It is designed for adults. Pregnancy, breastfeeding, eating disorders, diabetes, kidney disease and other conditions need individual guidance from a clinician or registered dietitian.