Calorie Calculator
Find out how many calories you burn daily and how many to consume to reach your goal, with a suggested macronutrient breakdown.
1452
Basal metabolic rate (BMR)
1996
Daily requirement (TDEE)
1996
Calorie goal (kcal)
Suggested macronutrient breakdown
200 g
Carbohydrates · 40%
150 g
Protein · 30%
67 g
Fats · 30%
Indicative values calculated using the Mifflin-St Jeor formula: they do not replace the advice of a doctor or nutritionist.
How does the calculation work?
Basal Metabolic Rate (BMR) is the energy your body consumes at rest, estimated using the Mifflin-St Jeor formula based on sex, age, height, and weight. Multiplying it by your activity level gives your Total Daily Energy Expenditure (TDEE).
To lose weight, you need a moderate calorie deficit; to gain mass, a slight surplus: the calorie target applies this correction to your daily needs.
Frequently Asked Questions
What is Basal Metabolic Rate (BMR)?
Basal metabolic rate is the energy your body consumes at rest to stay alive: breathing, circulation, body temperature, and organ activity. It's the amount of calories you burn even on a day spent in bed, without any movement.
What is the Total Daily Energy Expenditure (TDEE)?
Total daily energy expenditure is the basal metabolic rate multiplied by the activity factor, and therefore also includes movement, training, and digestion. The factors used by the calculator are 1.2 for sedentary individuals, 1.375 for lightly active, 1.55 for moderately active, 1.725 for very active, and 1.9 for extremely active.
Which formula does this calculator use?
The Mifflin-St Jeor formula, one of the most reliable estimates of basal metabolic rate: 10 × weight in kg + 6.25 × height in cm - 5 × age, then add 5 for men and subtract 161 for women. The result is the BMR in kcal per day.
How many calories should I eat to lose weight?
With the goal 'Lose weight', the calculator subtracts 15% from the daily requirement, thus proposing a target equal to 85% of the TDEE. With 'Maintain weight', the target remains equal to the requirement, while with 'Gain mass', it adds a surplus of 10%.
How are macronutrients distributed?
The caloric target is divided into 40% carbohydrates, 30% protein, and 30% fats. Grams are obtained by dividing the calories of each portion by its energy value: 4 kcal per gram for carbohydrates and proteins, 9 kcal per gram for fats.
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