Daily Calorie Needs Calculator
Daily calories for your goal, with macros.
How to use
- 1 Enter your weight, height and age, and select your sex.
- 2 Choose the activity level that best matches your week.
- 3 Pick a goal: lose, maintain or gain.
- 4 Read your target calories and macro split, then copy the summary.
About Daily Calorie Needs Calculator
The Daily Calorie Needs Calculator estimates how many calories you burn in a day and how many you should eat to hit a goal.
It starts from your basal metabolic rate using the well-regarded Mifflin-St Jeor equation, which takes your weight, height, age and sex, then multiplies by an activity factor to give your maintenance calories — the amount that keeps your weight steady at your current activity level.
From there you pick a goal.
Choosing to lose weight applies a 500 kcal daily deficit (roughly half a kilogram per week), mild loss applies 250, and the gain options add the same amounts as a surplus.
The calculator also breaks your target into a practical 30/40/30 protein, carbohydrate and fat split in grams, so you have a starting point for planning meals rather than just a single number.
To keep things sensible the target never drops below 1200 kcal.
It is handy for anyone planning a cut or a bulk, dialling in maintenance, or sanity-checking a diet app’s numbers.
Remember these are population-level estimates: real needs vary with body composition, genetics and health, so treat the output as a guide and adjust based on real-world results.
Everything is computed locally in your browser, so your body metrics are never uploaded or stored, and the tool works offline once loaded.
This is general information, not medical advice.
FAQ
Which formula does this use?
It uses the Mifflin-St Jeor equation for basal metabolic rate, then multiplies by a standard activity factor and applies your goal adjustment.
How accurate is the calorie estimate?
It is a solid population-level estimate. Individual needs vary with body composition and metabolism, so adjust based on how your weight actually changes.
Is this medical advice?
No. It is general informational guidance. Consult a qualified professional before making significant dietary changes.