How Many Calories Should I Eat?
Calculate your daily calorie and macro needs based on your body, activity level, and goals.
How This Calculator Works
This calculator uses the Mifflin-St Jeor equation, which is widely used for estimating calorie needs. It calculates BMR and multiplies it by activity level to estimate TDEE.
Macro recommendations use 1.8g protein per kg of body weight, 1g fat per kg, and remaining calories from carbohydrates. Adjust based on your needs and preferences.
Frequently asked questions
How many calories should I eat per day?
It depends on your body, activity and goal. Most adults maintain weight on roughly 1,800–2,800 kcal per day. This calculator estimates your TDEE and adjusts it for weight loss, maintenance or muscle gain.
What is TDEE?
Total Daily Energy Expenditure — all the calories your body burns in a day: your basal metabolic rate plus movement, exercise and digestion.
Which formula does this calculator use?
The Mifflin-St Jeor equation, one of the most accurate formulas for estimating basal metabolic rate, multiplied by your activity level.
How accurate is a calorie calculator?
It's a starting point — typically within about 10% for most people. Track your intake and weight for 2–3 weeks and adjust your target based on real results.