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Calorie Calculator
Calculate daily calorie needs, BMR, TDEE, and optimal macronutrient distribution
Personal Information
Activity Level & Goals
Metabolic Rate
Daily Calorie Target
Macronutrients
Macronutrient Breakdown
Daily Meal Plan
Meal Distribution
Quick Summary
Detailed Analysis & Nutrition Guide
How Calorie Calculation Works
BMR Calculation (Mifflin-St Jeor)
Male: BMR = 10 ร weight(kg) + 6.25 ร height(cm) - 5 ร age(years) + 5
TDEE Calculation
Total Daily Energy Expenditure = BMR ร Activity Factor (1.55)
Goal Adjustment
Weight Maintenance: TDEE = 2,507 cal/day (0kg change/week)
Macronutrient Distribution
Protein: 30% (752 cal รท 4 = 188g) | Carbs: 40% (1,003 cal รท 4 = 251g) | Fats: 30% (752 cal รท 9 = 84g)
Nutrition & Fitness Tips
Calorie Management:
- โข Track Intake: Use food diary or apps for accuracy
- โข Portion Control: Use measuring cups and food scales
- โข Meal Timing: Spread calories across 3-4 meals
- โข Hydration: Drink water before meals (8-10 glasses/day)
Macronutrient Tips:
- โข Protein Sources: Lean meats, eggs, legumes, dairy
- โข Complex Carbs: Whole grains, vegetables, fruits
- โข Healthy Fats: Nuts, seeds, avocado, olive oil
- โข Fiber Intake: 25-35g daily for digestion and satiety
Your Daily Nutrition Plan:
Calorie Calculator FAQs
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest just to keep organs functioning. TDEE (Total Daily Energy Expenditure) is BMR multiplied by an activity factor, giving the total calories you burn in a typical day including exercise and daily movement.
Why does this calculator use the Mifflin-St Jeor equation?
The Mifflin-St Jeor equation is widely considered the most accurate BMR formula for the general population, more so than older formulas like Harris-Benedict. It uses weight, height, age, and gender to estimate resting energy expenditure.
How much of a calorie deficit or surplus should I use?
A 500 calorie daily deficit typically leads to about 0.5 kg of weight loss per week, which is considered safe and sustainable. Similarly, a 500 calorie surplus supports roughly 0.5 kg of weight gain per week. Larger swings are not recommended without medical supervision.
How is the macronutrient split calculated?
This calculator splits your target calories as 30% protein, 40% carbohydrates, and 30% fats by default, then converts each to grams using 4 calories per gram for protein and carbs, and 9 calories per gram for fats.
Are these calorie estimates exact?
No, these are estimates based on population-level formulas. Actual calorie needs vary by individual metabolism, body composition, and health conditions. Use this as a starting point and adjust based on your real-world results over 2-3 weeks.
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