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Calorie Calculator: Your Daily Calorie Needs

With this free calorie calculator, work out how much energy your body burns each day and adjust it to your goal: losing weight, maintaining weight, or building muscle mass. Includes guidelines for protein, carbs, and fats.

Ageyears

Weightkg

Heightcm

Activity level

Goal

Daily calories

± 0 kcal

2,736

kcal per day

Basal metabolic rate

1,765 kcal

Total expenditure

2,736 kcal

Macronutrient guidelines

Protein140 g21%

Carbohydrates373 g54%

Fat76 g25%

Calculated using the Mifflin-St Jeor formula. Protein is set higher during muscle building to support muscle recovery and satiety.

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How are your calorie needs calculated?

In two steps. First, your Basal Metabolic Rate (BMR): what your body burns if you were to rest completely for a full day. Then, you multiply that by an activity factor to get your total daily energy expenditure.

Man: BMR = 10 × kg + 6.25 × cm − 5 × age + 5

Woman: BMR = 10 × kg + 6.25 × cm − 5 × age − 161

An example: a 29-year-old man, weighing 78 kg and 180 cm tall, has a BMR of 780 + 1,125 − 145 + 5 = 1,765 kcal. With a moderately active lifestyle (factor 1.55), his total daily expenditure comes out to about 2,736 kcal.

Which activity factor should you choose?

Choose what best describes your average week, not your best week. If you hesitate between two levels, pick the lower one.

Overview of activity factors by lifestyle
Factor	For whom
1.2	Sedentary work, hardly any movement
1.375	Lightly active: working out 1 to 3 times per week
1.55	Moderately active: working out 3 to 5 times per week
1.725	Very active: working out 6 to 7 times per week
1.9	Heavy physical labor plus sports

How many calories per goal?

Your total daily expenditure is the point where your weight remains stable. From there, you adjust toward your goal.

Calorie intake guidelines per goal
Goal	Guideline
Lose weight	450 kcal below your daily expenditure
Maintain weight	equal to your daily expenditure
Build muscle	350 kcal above your daily expenditure

These are guidelines, not medical advice. If you have a medical condition or are pregnant, consult your family doctor or a dietitian first.

Distributing protein, fat, and carbs

In addition to total calories, the calculator provides a distribution guideline structured as follows:

Protein:

1.8 grams per kilo of body weight, and 2 grams per kilo if you want to build muscle mass.

Fat:

about a quarter of your calories, necessary for hormones and vitamin absorption.

Carbohydrates:

everything that remains, as fuel for your workouts.

An example: for 78 kg and 2,736 kcal to maintain weight, that is about 140 g protein, 76 g fat, and 373 g carbs. Protein and carbs provide 4 kcal per gram, fat 9 kcal per gram.

Frequently asked questions about calculating calories

The Mifflin-St Jeor formula first estimates your resting metabolism (energy burned at rest) and multiplies it by your activity level to determine your total daily calorie expenditure.

Why Mifflin-St Jeor and not another formula?

In research, Mifflin-St Jeor is considered one of the most accurate formulas for most people, more accurate than older formulas like Harris-Benedict. It remains an estimate — your actual expenditure may deviate slightly.

What calorie deficit is safe for weight loss?

A deficit of 300 to 500 kcal per day typically yields gradual and sustainable weight loss without excessive loss of muscle mass or energy.

Do I need to track my calories exactly every day?

Not necessarily. The calculation is a guideline, not an exact science — your body responds to what you eat on average over a week, not on any single individual day.

How often should I recalculate my calorie needs?

With a weight change of 3 to 5 kilos, or roughly every 6 to 8 weeks, it is useful to recalculate — your expenditure decreases or increases along with your weight.

What can you do with your calorie needs?

Your calories are the starting point. Here is how to turn them into a plan.