Alleex

Calorie Calculator

Calculate your daily calorie needs based on age, weight, height, and activity level. Estimate your TDEE for weight loss, maintenance, or gain.

Daily Calorie Calculator

Estimate your daily calorie needs using the Mifflin-St Jeor equation.

years
ft
in
lbs

Daily Calories (TDEE)

2,672

calories per day to maintain weight

Basal Metabolic Rate1,724 cal
Activity Multiplierx1.55

Daily Calorie Goals

Extreme Loss

-1,000 cal/day (~2 lb/week)

1,672
Weight Loss

-500 cal/day (~1 lb/week)

2,172
Maintenance

maintain current weight

2,672
Weight Gain

+500 cal/day (~1 lb/week)

3,172
Fast Gain

+1,000 cal/day (~2 lb/week)

3,672

Estimated Macros (Maintenance)

Protein (30%)200g
Carbs (35%)234g
Fat (35%)104g

How This Calorie Calculator Works

This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate formula for estimating Basal Metabolic Rate (BMR). Your BMR is the number of calories your body burns at complete rest just to maintain basic life functions like breathing and circulation. Your Total Daily Energy Expenditure (TDEE) is calculated by multiplying your BMR by an activity factor.

The Mifflin-St Jeor Equation

Men: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) + 5
Women: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) - 161

Safe Weight Loss Guidelines

  • A deficit of 500 calories per day leads to approximately 1 pound of weight loss per week
  • Women should generally not consume fewer than 1,200 calories per day
  • Men should generally not consume fewer than 1,500 calories per day
  • Rapid weight loss can lead to muscle loss, nutritional deficiencies, and metabolic slowdown
  • Always consult a healthcare provider before starting a significant calorie restriction plan
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How to Use

  1. 1Enter your age, gender, weight, and height.
  2. 2Select your activity level from sedentary to very active.
  3. 3View your estimated daily calorie needs for weight loss, maintenance, and weight gain.

Frequently Asked Questions

What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including your basal metabolic rate plus energy used for physical activity and digestion.
How many calories should I eat per day?
Daily calorie needs vary by individual. On average, adult women need about 1,600-2,400 calories per day and adult men need about 2,000-3,000, depending on age, size, and activity level.
How do I calculate calories for weight loss?
To lose weight, you typically need a calorie deficit of 500-1,000 calories below your TDEE, which results in approximately 0.5-1 kg (1-2 lbs) of weight loss per week.
What is Basal Metabolic Rate (BMR)?
BMR is the number of calories your body needs to maintain basic life functions at rest, such as breathing, circulation, and cell production. It accounts for about 60-70% of total daily energy expenditure.
Does activity level really affect calorie needs?
Yes, significantly. A very active person can burn 500-1,000+ more calories per day than a sedentary person of the same size, which is why accurate activity level selection is important.

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