Calorie Calculator
Free Calorie Calculator to determine your daily calorie needs for maintenance, weight loss, or weight gain. Includes macro split recommendations (40/30/30) and visual charts.
About This Calculator
Understanding your daily calorie needs is the foundation of effective weight management. Whether you want to maintain your current weight, lose weight, or gain muscle, knowing your personalized calorie targets helps you achieve your goals with precision.
Our calorie calculator uses the Mifflin-St Jeor formula to calculate your BMR, then determines your TDEE based on activity level. It provides calorie targets for six different goals and a detailed macro split (40% carbs, 30% protein, 30% fat) to help you plan your meals.
Calorie Targets Calculated:
- Maintenance: TDEE - eat this to maintain weight
- Mild Weight Loss: TDEE - 250 kcal (slow, sustainable loss)
- Weight Loss: TDEE - 500 kcal (0.5 kg/week loss)
- Extreme Weight Loss: TDEE - 1000 kcal (minimum 1200 kcal)
- Mild Weight Gain: TDEE + 150 kcal (lean gain)
- Weight Gain: TDEE + 300 kcal (standard bulk)
Macro Split (40/30/30):
- Carbohydrates: 40% of calories (4 kcal per gram)
- Protein: 30% of calories (4 kcal per gram)
- Fat: 30% of calories (9 kcal per gram)
Features:
- Six calorie targets for different goals
- Macro split calculation (carbs, protein, fat in grams)
- Mifflin-St Jeor BMR formula
- Metric and imperial unit support
- Bar chart: calories across goals
- Doughnut chart: macro split visualization
- Detailed macro breakdown table
- Shareable calculation links
Frequently Asked Questions
How many calories should I eat per day?
Your daily calorie needs depend on your age, gender, weight, height, and activity level. For most adult women, maintenance calories range from 1800-2400 kcal/day. For most adult men, maintenance calories range from 2200-3000 kcal/day. Our calculator uses the Mifflin-St Jeor formula to compute your BMR, then multiplies by your activity level to determine your personalized needs.
What is the best calorie deficit for weight loss?
A moderate calorie deficit of 300-500 calories below your TDEE is recommended for sustainable weight loss, resulting in 0.5-1 kg (1-2 lbs) per week. Mild weight loss uses a 250-calorie deficit, while extreme weight loss uses a 1000-calorie deficit (minimum 1200 kcal/day for safety). Crash diets below 1200 calories daily can cause nutrient deficiencies and metabolic slowdown.
How many calories to gain weight safely?
For healthy weight gain, add 300-500 calories above your TDEE. Mild weight gain uses a 150-calorie surplus, while standard weight gain uses a 300-calorie surplus. Pair increased calories with strength training to build muscle rather than storing excess as fat. Aim for 0.25-0.5 kg (0.5-1 lb) of weight gain per week for healthy muscle gain.
What are recommended macros for weight management?
A balanced macro split of 40% carbohydrates, 30% protein, and 30% fat is recommended for most adults. For a 2000 kcal diet, this equals 200g carbs (4 kcal/g), 150g protein (4 kcal/g), and 67g fat (9 kcal/g). Adjust macros based on your goals: higher protein for muscle building (35-40%), lower carbs for weight loss, and moderate fat for hormone health.
Can I lose weight eating 1200 calories a day?
While 1200 calories per day is often sufficient for weight loss in small women with sedentary lifestyles, it is too low for most men and active individuals. Eating this low can cause nutrient deficiencies, fatigue, hair loss, and metabolic slowdown after 2-3 weeks. Our calculator sets 1200 kcal as a safe minimum for extreme weight loss. Consult a healthcare professional before starting very low-calorie diets.
How does exercise affect my calorie needs?
Exercise increases your daily calorie needs through both the activity itself and the resulting increase in resting metabolism. A sedentary person burns about 1.2x their BMR, while a very active person burns about 1.9x their BMR. For example, 30 minutes of moderate exercise burns 150-300 calories depending on body weight. Strength training also increases post-exercise calorie burn for 24-48 hours.
What is the thermic effect of food?
The thermic effect of food (TEF) is the energy required to digest, absorb, and process nutrients. It accounts for about 10% of total daily energy expenditure. Protein has the highest TEF (20-30% of its calories), followed by carbohydrates (5-10%), and fat (0-3%). This is why high-protein diets can slightly increase your daily calorie burn, though the effect is modest (100-150 extra calories).
How do I calculate macros for my calorie goal?
To calculate macros, multiply your daily calorie target by the percentage for each macronutrient, then divide by calories per gram. For a 2000 kcal diet with 40/30/30 split: Carbohydrates: 2000 x 0.40 ÷ 4 = 200g, Protein: 2000 x 0.30 ÷ 4 = 150g, Fat: 2000 x 0.30 ÷ 9 = 67g. Our calculator automatically computes these for your chosen goal.