Calorie Calculator
Use this adult calorie calculator to estimate maintenance calories, TDEE, BMR, goal calories, calorie deficit or surplus, and basic macro targets.
Calorie Calculator
| Goal | Calories | Change |
|---|---|---|
| Mild weight loss | 2,418 kcal/day | -250 kcal/day |
| Weight loss | 2,168 kcal/day | -500 kcal/day |
| Maintain weight | 2,668 kcal/day | No change |
| Lean weight gain | 2,918 kcal/day | +250 kcal/day |
| Faster weight gain | 3,168 kcal/day | +500 kcal/day |
Based on 0.8 g protein per lb, fat at 25% of selected calories, and carbs from remaining calories.
This calorie calculator is for adult educational estimates only. It is not medical advice and is not for pregnancy, eating disorders, pediatric needs, clinical nutrition plans, or emergency weight changes.
How it works
Formula and steps
The formula shows how the calorie calculator turns your inputs into the result. Use it to check the calculation, then follow the example steps to see each part of the math.
Formula & steps
Mifflin-St Jeor BMR formula
BMR = 10W + 6.25H - 5A + S
Use this default adult BMR estimate when body fat percentage is not entered.
BMR= Basal metabolic rate in calories per dayW= Weight in kilogramsH= Height in centimetersA= Age in yearsS= +5 for male, -161 for femaleKatch-McArdle BMR formula
BMR = 370 + 21.6 x lean mass kg
Use this optional formula when body fat percentage is entered and lean mass can be estimated.
BMR= Basal metabolic rate in calories per daylean mass kg= Weight in kilograms x (1 - body fat percentage / 100)TDEE formula
TDEE = BMR x activity multiplier
Use this to estimate maintenance calories after choosing an activity level.
TDEE= Total daily energy expenditure, or maintenance caloriesBMR= Basal metabolic rateactivity multiplier= Sedentary 1.2 through extra active 1.9Goal calories formula
goal calories = TDEE + deficit or surplus
Use this to estimate calorie targets for losing, maintaining, or gaining weight.
goal calories= Estimated daily calorie targetdeficit= A negative adjustment such as -250 or -500 kcal/daysurplus= A positive adjustment such as +250 or +500 kcal/day- 1Enter sex, age, height, weight, activity level, and a goal.
- 2Use Mifflin-St Jeor by default, or Katch-McArdle when body fat percentage is entered.
- 3Multiply BMR by the selected activity multiplier to estimate TDEE and maintenance calories.
- 4Apply the selected calorie deficit or surplus to estimate daily goal calories.
- 5Estimate macros from the selected goal calories using protein at 0.8 g per lb, fat at 25% of calories, and carbs from remaining calories.
Worked examples
A 30-year-old male at 5 ft 9 in, 170 lb, and moderate activity has estimated TDEE near 2,600 kcal/day.
A 35-year-old female at 165 cm, 65 kg, and light activity has estimated maintenance calories near 1,850 kcal/day.
Choosing weight loss subtracts about 500 kcal/day from estimated TDEE, while lean weight gain adds about 250 kcal/day.
Common uses
- TDEE calculator
- Daily calorie calculator
- Maintenance calories
- Calorie deficit calculator
- BMR calculator
- Basic macro targets
Common mistakes
- Treating TDEE as exact instead of an estimate that should be adjusted using real weight trends.
- Choosing an activity level that reflects a best week instead of a normal week.
- Using body fat percentage from an unreliable estimate and assuming Katch-McArdle is automatically more accurate.
- Using very low calorie targets without medical supervision.
Calorie guide
How to use the calorie calculator
This adult calorie calculator estimates maintenance calories, TDEE, BMR, goal calories, and basic macro targets from the numbers you enter. Enter your normal adult stats, choose the activity level that best matches a typical week, and select a goal.
Body fat percentage is optional. Leave it blank to use Mifflin-St Jeor. Enter it only when you have a reasonable estimate and want the calculator to use Katch-McArdle based on estimated lean mass.
TDEE (Total Daily Energy Expenditure) vs BMR (Basal Metabolic Rate)
BMR estimates calories used at rest for basic body functions. TDEE estimates total daily calories by multiplying BMR by an activity factor. For most calorie planning, TDEE is the maintenance-calorie estimate because it includes daily movement and exercise.
Calorie goals
Maintenance keeps the target near estimated TDEE. Mild loss subtracts 250 kcal/day, weight loss subtracts 500 kcal/day, lean gain adds 250 kcal/day, and faster gain adds 500 kcal/day. Targets below 1,000 kcal/day are flagged instead of presented as a recommendation.
Activity multiplier table
| Activity level | Multiplier | Typical use |
|---|---|---|
| Sedentary | 1.2 | 0 workouts per week. |
| Lightly active | 1.375 | About 1 to 3 workouts per week. |
| Moderately active | 1.55 | About 3 to 5 workouts per week. |
| Very active | 1.725 | About 6 to 7 workouts per week. |
| Extra active | 1.9 | 7+ workouts per week or a physically demanding job. |
Macro target explanation
The macro targets are simple educational defaults: protein at 0.8 grams per pound of body weight, fat at 25% of selected goal calories, and carbohydrates from the remaining calories. They are not a personalized nutrition plan.
Accuracy and limitations
TDEE formulas are estimates. Real needs can change with medication, metabolic adaptation, training, illness, sleep, stress, food tracking error, and daily movement. Use the result as a starting point and adjust based on several weeks of body-weight and intake trends.
FAQ
TDEE means total daily energy expenditure. It estimates the calories you burn in a day after multiplying BMR by an activity factor.
BMR means basal metabolic rate. It estimates the calories your body uses at rest for basic functions before daily activity is added.
Your daily calories depend on age, sex, height, weight, body composition, activity, and goal. This calculator estimates maintenance calories first, then shows goal targets for losing, maintaining, or gaining weight.
BMR estimates calories used at rest for basic body functions. TDEE estimates total daily calories after adding activity through a multiplier.
A common starting estimate is a 250 to 500 kcal/day deficit. Larger deficits can be harder to sustain and may be inappropriate for some people.
No. Calorie calculator results are estimates from formulas and activity assumptions. Track body weight, intake, training, and energy over time to adjust the target.
Use body fat percentage only if you have a reasonable estimate. When entered, this calculator uses Katch-McArdle, which bases BMR on estimated lean mass.
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