Calorie Calculator
Find your daily calorie target based on age, weight, activity, and goal. Includes TDEE and sample macro split.
Your details
Daily calorie target
2556 calories
BMR: 1649. Maintenance (TDEE): 2556.
Sample macro split (30/30/40)
Protein
192 g
Fat
85 g
Carbs
256 g
Informational only, not a substitute for medical or nutrition advice.
Frequently Asked Questions about the Calorie Calculator
How many calories should I eat per day?
It depends on age, sex, weight, height, activity, and goals. This calculator estimates a maintenance target (TDEE) and adjusts up or down for muscle gain or fat loss. Most adults land between 1,800 and 2,800 calories.
How much of a deficit for safe weight loss?
500 calories below TDEE per day yields about 1 lb (0.45 kg) per week. 250 yields about 0.5 lb. Larger deficits work short-term but increase muscle loss and adherence problems.
What is TDEE?
Total Daily Energy Expenditure: your BMR multiplied by an activity factor (1.2 sedentary to 1.9 very active). This is the calorie level at which your weight stays stable.
How accurate are these estimates?
Within plus or minus 10-15% for most people. Real-world calorie needs vary based on genetics, NEAT (non-exercise movement), and metabolic adaptation. Treat the result as a starting point and adjust based on results over 2-4 weeks.
What does the macro breakdown mean?
The grams of protein, fat, and carbohydrates per day based on a balanced 30/30/40 split. Adjust ratios up or down depending on goals (more protein for muscle gain, more fat for keto, etc.).
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