Calorie Calculator
Your BMR and daily calorie target
Input
Exercise 3–5 days a week
Result
Target intake
2,430 kcal
Macronutrient split (guide)
Estimated with the Mifflin-St Jeor equation. Individual variation is large — treat it as a starting point.
BMR is what your body burns doing nothing at all; TDEE adds everything else you do. Weight change follows from the gap between TDEE and what you eat — and both figures here are estimates, not measurements.
How to use
- 1 Enter your sex, age, height and weight.
- 2 Pick the activity level that honestly matches your week.
- 3 Choose whether you want to lose, maintain or gain.
- 4 Use the target as a starting point and adjust from what actually happens.
Frequently asked questions
How accurate is this?
The Mifflin-St Jeor equation lands within about 10% for most people, but individual metabolism varies more than that. Treat it as a starting figure and adjust based on two or three weeks of real results.
Which activity level should I pick?
Most people overestimate. "Sedentary" covers desk work with little formal exercise, which is the honest answer for a large majority. Choose the lower option when you are between two.
How fast should I lose weight?
A deficit of 500 calories a day gives roughly half a kilogram a week, which is sustainable. Larger deficits cost muscle alongside fat and are much harder to maintain.