Your daily calorie target, calculated precisely

Your daily calorie needs — known as TDEE (Total Daily Energy Expenditure) — depend on your age, sex, height, weight, and how active you are. Most adult women need 1,800–2,200 calories/day; most adult men need 2,200–3,000 calories/day. These are broad ranges — your individual figure can vary significantly. This calculator uses the Mifflin-St Jeor formula, which research shows is the most accurate for estimating BMR (basal metabolic rate) in the general population. Your BMR is then multiplied by an activity factor to give TDEE. The calorie targets shown are starting points — track your weight over 2–3 weeks and adjust by 100–200 calories based on results.

BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest to maintain basic functions — breathing, circulation, cell production. It's roughly 60–70% of total daily energy expenditure for most people. TDEE (Total Daily Energy Expenditure) adds your activity on top of BMR. A sedentary person with a BMR of 1,500 calories has a TDEE of about 1,800. A very active person with the same BMR has a TDEE of around 2,600. Eating at your TDEE maintains your current weight. Eating 500 calories below TDEE typically produces about 0.5kg of weight loss per week.

Macronutrients (protein, carbohydrates, and fat) provide your calories. Each gram of protein provides 4 calories, each gram of carbs provides 4 calories, and each gram of fat provides 9 calories. For weight loss, protein is the most important macro — it preserves muscle while in a calorie deficit and keeps you satiated. A common split for fat loss is 30–35% protein, 35–40% carbs, 25–30% fat. For muscle gain, increase both protein and overall calories. The exact split matters less than hitting your calorie target consistently.

Calorie calculators provide estimates based on population averages, with an accuracy of roughly ±10–15% for most people. Factors that affect real-world accuracy include muscle mass (more muscle = higher BMR), metabolic adaptation (dieting slows metabolism), gut microbiome, sleep quality, and stress levels. Treat your calculated TDEE as a starting hypothesis, not a fact. Track your actual weight and food intake for 2–3 weeks. If you're not losing weight at a calculated 500-calorie deficit, reduce by another 100–150 calories. If you're losing faster than expected and feeling fatigued, add 100–200 calories back.