Calorie Calculator
Enter your personal info and activity level to calculate daily recommended calories and macros.
How to Use the Calorie Calculator
Enter your gender, age, weight, height, and activity level to calculate your daily calories (TDEE) and macros (protein, carbs, fat) using the Mifflin-St Jeor formula. Set your goal β diet, maintenance, or bulking β to get personalized recommendations.
Frequently Asked Questions
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn per day. It's calculated by multiplying your BMR (Basal Metabolic Rate) by an activity factor.
How does the Mifflin-St Jeor formula work?
Male: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) + 5. Female: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) - 161. TDEE = BMR x activity factor (1.2-1.9).
How much should I reduce calories for weight loss?
A deficit of 300-500 kcal below TDEE typically results in 0.3-0.5 kg of weight loss per week. Avoid extreme restrictions as they can cause muscle loss and rebound weight gain.
What is Asian body type adjustment?
Asians tend to have higher body fat percentage at the same BMI, so BMR is adjusted ~10% lower. This option provides more accurate calorie calculations for Asian body types.