Free calculator
Your calorie needs.
Daily calorie needs (TDEE) are the total calories your body burns each day, basal metabolism included, adjusted for physical activity. This calculator uses the Mifflin–St Jeor formula (1990), the standard dietetic reference, and offers three macro splits for your goal.
Your numbers
Daily target
2,153kcal / day
Stability, everyday balance — Basal metabolism 1,389 kcal, total expenditure 2,153 kcal.
Macro splits
Balanced
Protein
161 g
Fat
72 g
Carbs
215 g
High protein
Protein
215 g
Fat
60 g
Carbs
188 g
Low carb
Protein
188 g
Fat
108 g
Carbs
108 g
How the calculator works
The calculation has three steps. First, basal metabolism (BMR) is estimated with the Mifflin–St Jeor formula, which uses weight, height, age, and sex — the energy your body would use if you stayed at rest all day. That BMR is then multiplied by a physical activity factor (from 1.2 for a sedentary life to 1.9 for a physical job plus hard training). The result is your TDEE, your real total calorie expenditure.
Finally, an adjustment is applied for the goal: −500 kcal for weight loss or a moderate cut (about 0.5 kg a week), +400 kcal for a clean surplus, and 0 for maintenance or everyday balanced eating. These bounds stay conservative and fit a routine you can keep for months.
Macro splits
Once the calorie target is set, the split between protein, fat, and carbs shapes body composition, hunger, and day-to-day energy. The balanced split (30/30/40) fits most general goals. High protein (40/25/35) protects muscle in a deficit, which helps during a cut. Low carb (35/45/20) smooths blood-sugar swings and suits insulin-resistant profiles or a personal preference.
Limits and precautions
The estimate is accurate to about ±10% for most healthy adults. It is less reliable for very muscular profiles (it underestimates), profiles with a high body-fat percentage (it overestimates), pregnant or breastfeeding women, and people on treatment that changes metabolism. With a chronic condition, high-level sport, or a supervised therapeutic diet, ask a physician or a dietitian.
