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Online Calorie Calculator & Daily Macros

Calculate your daily calorie and macronutrient targets based on your body parameters, activity level, and goal.

How much energy do you need?

Enter your parameters and goal. We will calculate your daily calorie target and macro breakdown.

Parameters stay in this browser tab

Calculations are approximate and do not replace personalized professional advice. Not intended for children, pregnant, or nursing individuals. For medical conditions or eating disorders, consult a qualified healthcare provider.

How we calculate

Calories: Mifflin-St Jeor formula multiplied by physical activity factor. Weight loss includes a 15% deficit; muscle gain includes a 300 kcal surplus. Macronutrient ratios can be customized with a specialist.

BMI: weight (kg) / height (m)². Adult categories: Underweight (< 18.5), Normal weight (18.5–24.9), Overweight (25–29.9), Obesity (≥ 30). Weight range uses 18.5 and 24.9 boundaries. CDC Adult BMI Categories.

Activity: MET × BMR / 24 × duration in hours. This is an estimate factoring in resting metabolic rate. MET coefficients are population averages.

About the calculations

How Daily Calorie Needs Are Calculated

The calculator estimates basal metabolic rate (BMR) using the Mifflin-St Jeor formula, factoring in your daily activity factor and personal fitness goal.

Daily Calorie Target

First, resting metabolic energy is calculated, then multiplied by your activity level factor.

  • weight loss — moderate 15% deficit;
  • maintenance — estimated daily energy expenditure;
  • muscle gain — 300 kcal surplus.

How to Use Your Target

Start with the calculated target and monitor weight trends over 2–3 weeks. Actual energy needs depend on body composition, sleep, workouts, and logging accuracy.

  • avoid drastic crash deficits;
  • include drinks, sauces, and snacks in your daily log;
  • adjust caloric intake gradually based on weekly trends.

Calories & Macros

The same calorie target can be achieved through different macro balances. The result shows an optimal macronutrient breakdown for your fitness objective.

Frequently Asked Questions

How do I calculate daily calories?

Enter your sex, age, weight, height, activity, and goal. The calculator determines BMR and total daily energy expenditure (TDEE).

What caloric deficit is applied?

For weight loss, a sustainable 15% deficit below estimated TDEE is applied.

Is this calculator suitable for children or pregnancy?

No. This tool is designed strictly for adults 18+ and does not account for maternal or developmental nutritional needs.