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Calorie Calculator
Calculate daily calorie needs (TDEE), basal metabolic rate (BMR) and plan your diet for weight loss or muscle gain
Personal Info
Unit System
Sex
Goal
Your Daily Calorie Needs
To Maintain Weight2224kcal / day
BMR (Mifflin-St Jeor)1618 kcal
BMR (Harris-Benedict)1672 kcal
TDEE (Maintenance)2224 kcal
BMI24.2
TDEE by Activity Level
| Activity Level | Multiplier | TDEE |
|---|---|---|
| Sedentary (little exercise) | ×1.2 | 1941 kcal |
| Lightly active (1–3 days/week) | ×1.375 | 2224 kcal |
| Moderately active (3–5 days/week) | ×1.55 | 2507 kcal |
| Very active (6–7 days/week) | ×1.725 | 2790 kcal |
| Extra active (physical job / 2x training) | ×1.9 | 3073 kcal |
Goal-based Targets (from TDEE 2224 kcal)
| Goal | Daily kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Lose 0.25 kg/week (mild) | 1949 | 126g | 239g | 54g |
| Lose 0.5 kg/week | 1674 | 126g | 188g | 47g |
| Lose 1 kg/week (aggressive) | 1500 | 126g | 155g | 42g |
| Maintain weight | 2224 | 126g | 291g | 62g |
| Gain 0.25 kg/week (lean bulk) | 2499 | 126g | 343g | 69g |
| Gain 0.5 kg/week | 2774 | 126g | 394g | 77g |
Protein = 1.8g/kg body weight, Fat = 25% of calories, Carbs = remainder. 1 kg fat ≈ 7700 kcal.