How Many Calories Do You Need Per Day?
Enter your details below to calculate your Total Daily Energy Expenditure (TDEE), daily calorie target, and recommended macro split — powered by the Mifflin-St Jeor equation.
Frequently Asked Questions
How do I calculate my daily calorie needs?
Your daily calorie needs (TDEE) are calculated using the Mifflin-St Jeor equation, which factors in your age, weight, height, sex, and activity level. The formula calculates your Basal Metabolic Rate (BMR) first, then multiplies it by an activity factor.
What is TDEE?
TDEE stands for Total Daily Energy Expenditure — the total number of calories you burn per day including exercise and daily activities. It's your BMR (calories burned at rest) multiplied by your activity level.
How many calories should I eat to lose weight?
To lose weight at a healthy rate of ~0.5kg per week, eat 500 calories below your TDEE. For faster loss (~1kg/week), reduce by 750-1000 calories — but never go below 1,200 calories for women or 1,500 for men without medical supervision.
What is a good macro split for weight loss?
A common weight loss macro split is 40% protein, 30% carbs, 30% fat. Higher protein (1.6-2.2g per kg bodyweight) helps preserve muscle during a calorie deficit.
How accurate are calorie calculators?
The Mifflin-St Jeor equation is the most accurate predictive equation for estimating BMR, with an accuracy of ±10% for most people. Use the number as a starting point and adjust based on your results over 2-3 weeks.