Calorie calculator

Find your daily calorie target and macro split.

Last updated: January 8, 2026

Built and maintained by Aaron Jegla

Estimate your maintenance calories, compare weight goals, and see a macro breakdown you can tweak. Built for mobile with a goal chart and clear activity definitions, and made specifically for adults 18 or older.

Calorie details

Switch units and we will convert your inputs automatically.

Basics

Use your most recent height measurement.

Current body weight without heavy clothing.

Used for the baseline BMR formula.

For adults 18 or older.

Activity + goal

Workouts 3 to 5 days per week.

Most adults aim for 0.5 to 1 lb per week.

Use this if you already track intake and want to calibrate maintenance.

Macro targets

Presets are quick; custom uses percentages.

These are starting points, not medical prescriptions.

This calculator is made specifically for adults 18 or older. Your inputs stay in the browser.

Not for pregnancy, eating disorders, or medical conditions. Consider professional guidance.

How to use this calculator
  1. Enter your age, height, weight, and activity level.
  2. Pick a goal and add a manual adjustment if you already track calories.
  3. Choose a macro profile or set custom percentages.

Tap a goal bar below to compare targets in seconds.

Summary

Maintenance calories are based on the Mifflin-St Jeor formula and your activity level.

Maintenance calories

0 kcal

Goal calories

0 kcal

BMR (resting)

0 kcal

Daily adjustment

0 kcal

Formula: Mifflin-St Jeor | Activity: Moderate (1.55) | Goal: Maintain

Estimated weekly change

0 lb/week

Based on a 3,500 kcal per lb estimate.

Weekly calorie budget

0 kcal

Plan weekly totals without starting over each day.

Sources: Mifflin-St Jeor resting metabolic rate equation, CDC healthy weight growth overview

Assumptions: Mifflin-St Jeor is used for BMR. Activity multipliers are standard estimates. Manual adjustments are applied to maintenance before goal changes. Weekly change uses the 3,500 kcal per lb rule of thumb. Macros use 4 kcal per gram for protein and carbs, 9 kcal per gram for fat.

Medical review note: This calculator is based on widely accepted nutrition equations (Mifflin-St Jeor) and public health guidance. It is not medical advice and has not been individualized for medical conditions. For personalized nutrition planning, consult a registered dietitian or licensed clinician.

Disclaimer: Estimates only and not medical advice. Not for pregnancy, eating disorders, or medical conditions. Consult a qualified professional for personalized guidance.

Validate in real life: Track intake and weight trends for 2 to 3 weeks, then use the manual adjustment to align maintenance.

Goal comparison chart

Compare daily and weekly targets across common goals. Tap a bar to update the results.

Based on your adjusted maintenance calories.

Tap a goal to update the summary and macro targets.

Macro breakdown

Macro grams and calories based on your selected goal.

Protein Carbs Fat

Protein

0 g

0 kcal (0%)

Carbs

0 g

0 kcal (0%)

Fat

0 g

0 kcal (0%)

Based on your goal calories and macro profile.

Activity level guide

Use these quick definitions to choose the best match.

Sedentary

Factor 1.2

Mostly seated work with little or no structured exercise.

  • Daily movement is light.
  • Exercise is rare or short.

Lightly active

Factor 1.375

Light movement plus a few workouts each week.

  • Walks, yoga, or light training.
  • Desk job with some daily activity.

Moderately active

Factor 1.55

Moderate exercise most days or a physically active routine.

  • Regular cardio and strength sessions.
  • Daily movement beyond light walking.

Very active

Factor 1.725

Hard workouts or a physically demanding job most days.

  • Higher training volume or intensity.
  • Lots of standing, lifting, or movement.

Athlete

Factor 1.9

Multiple intense sessions or heavy manual labor daily.

  • Competitive training routines.
  • High recovery and fuel needs.

How this calculator works

It estimates BMR, applies an activity multiplier, then adjusts for your goal.

BMR (resting calories)

BMR = 10 * weight (kg) + 6.25 * height (cm) - 5 * age + s

This formula estimates how many calories you burn at rest in a day.

  • s is +5 for men and -161 for women.
  • Height and weight are converted to metric before the calculation.
Maintenance calories (TDEE)

Maintenance = BMR * activity factor

The activity factor accounts for daily movement, exercise, and job activity.

  • Manual adjustments are applied to maintenance before goal changes.
  • Recalculate after weight changes for the best estimate.
Goal adjustment and weekly change

Goal calories = Maintenance + daily adjustment

Common goal adjustments use 250 to 500 calories per day.

  • Weekly change is estimated using the 3,500 kcal per lb rule of thumb.
  • Results are best used as a starting point, not a guarantee.
Macro calories

Protein and carbs = 4 kcal/g, fat = 9 kcal/g

Macro percentages are converted into calories, then grams.

  • Protein and carbs use 4 kcal per gram.
  • Fat uses 9 kcal per gram.

Calorie insights and common misses

These are the gaps that lead to frustration on other calculators.

Activity is more than workouts

Daily movement (steps, standing, chores) can change maintenance calories.

  • If you sit most of the day, pick a lower factor.
  • Adjust after a few weeks of tracking.

Calorie needs shift with weight

Your maintenance calories drop as you lose weight.

  • Recalculate every 5 to 10 pounds.
  • Use the manual adjustment to fine-tune.

Big deficits feel rough

Large deficits can drive fatigue and hunger.

  • Start with 250 to 500 calories.
  • Slow and steady is easier to sustain.

Macros are a preference tool

Calories drive weight change, macros drive how you feel.

  • Higher protein can help with fullness.
  • Adjust carbs and fats to match performance.

Scale weight swings daily

Water, sodium, and stress can mask progress.

  • Use weekly averages, not single days.
  • Track trends over 2 to 3 weeks.

Consistency beats precision

Perfect numbers do not matter if tracking is inconsistent.

  • Pick a plan you can repeat.
  • Use the chart to compare realistic goals.

Calorie calculator FAQs

Click a question to expand the answer.

What is the difference between BMR and maintenance calories?

BMR is your estimated calorie burn at rest. Maintenance calories include your activity level and represent the amount needed to stay at the same weight.

Which formula does this calculator use?

This calculator uses the Mifflin-St Jeor equation for BMR and then applies an activity factor to estimate maintenance calories.

How accurate are calorie calculators?

They are estimates. Use the result as a starting point, then adjust after 2 to 3 weeks of consistent tracking.

How large of a deficit is safe?

Most adults aim for a 250 to 500 calorie daily deficit, which is about 0.5 to 1 pound per week. Talk with a clinician if you have medical conditions or a history of disordered eating.

Do macros matter for weight loss?

Total calories drive weight change, but macros affect hunger, energy, and performance. Use the macro split as a starting point and adjust for preference.

Why are my results different from other calculators?

Different tools use different formulas, activity multipliers, and rounding. Manual adjustments can help align results with your real-world tracking.

Does this work for pregnancy or medical conditions?

No. This calculator is for healthy adults 18 or older and does not account for pregnancy, medical conditions, or medication effects.

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