Calculate your daily calorie needs based on age, gender, weight, height, and activity level. Get personalized targets for weight loss, maintenance, weight gain, and muscle building with macronutrient breakdown.
Daily Calorie Target (Maintain Weight)
2,594
calories / day
1,674
BMR (cal/day)
2,594
TDEE (cal/day)
2.5L
Water (10 glasses)
18,158
Weekly Total
195g
780 cal
259g
1036 cal
86g
774 cal
Breakfast
649
cal (25%)
Lunch
908
cal (35%)
Snack
259
cal (10%)
Dinner
778
cal (30%)
Disclaimer: These are estimates based on standard formulas. Actual calorie needs vary based on metabolism, body composition, medical conditions, and genetics. Consult a nutritionist or dietitian for personalized advice.
A calorie is a unit of energy that your body uses to perform every function — from breathing and circulating blood to walking and exercising. The number of calories you need daily depends on your Basal Metabolic Rate (BMR) — the energy required to keep your body functioning at rest — multiplied by your activity level.
The Mifflin-St Jeor equation is considered the most accurate method for estimating BMR: For men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 5. For women: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161. Your Total Daily Energy Expenditure (TDEE) is then calculated by multiplying BMR by an activity factor.
For weight loss, you need a calorie deficit — consuming fewer calories than your TDEE. A deficit of 500 calories per day results in approximately 0.5 kg (1 lb) of fat loss per week. For weight gain, you need a surplus — typically 300-500 calories above TDEE for lean muscle gain.
Macronutrient distribution matters alongside total calories. A balanced diet typically includes 45-65% carbohydrates, 20-35% fats, and 10-35% protein. Athletes and those building muscle may need higher protein intake (1.6-2.2g per kg of body weight).