Advanced Calorie Calculator 2026
Calorie Calculator
Calculate your daily calorie needs, BMI, BMR, TDEE, macro breakdown, and personalized weight loss/gain targets with scientifically accurate formulas.
Your Details
Enter your body metrics
Gender
Age: 30 years
Height: 175 cm
Weight: 70 kg
Activity & Goal
Set your lifestyle and target
Activity Level
Your Goal
Your Daily Calorie Target
2,200
calories per day
BMR
1,600
calories at rest
TDEE
2,200
calories with activity
Deficit/Surplus
0
calories per day
Weekly Change
0.0
kg per week
📊
Body Mass Index (BMI)
22.9
BMI Score
Normal Weight
Your BMI is within the healthy range. Maintain your current lifestyle.
Under 18.5
Normal 18.5-25
Over 25-30
Obese 30+
🍽️ Macro Breakdown
Protein
165g
per day
660 cal
Carbs
220g
per day
880 cal
Fats
73g
per day
660 cal
📅
Projected Weight Timeline
🍱
Suggested Meal Plan
How It Works: We use the Mifflin-St Jeor equation (the most accurate BMR formula) to calculate your Basal Metabolic Rate. Then we multiply by your activity level to get TDEE. Finally, we adjust for your goal: -500 calories for weight loss, +500 for weight gain, or maintenance.
Frequently Asked Questions
Everything you need to know about calorie calculation
How do I calculate my daily calorie needs?
Daily calorie needs are calculated using your Basal Metabolic Rate (BMR) multiplied by an activity factor. We use the Mifflin-St Jeor formula which multiplies your activity level: Sedentary (1.2), Light (1.375), Moderate (1.55), Active (1.725), or Very Active (1.9).
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is calories burned at rest. TDEE (Total Daily Energy Expenditure) is your total calorie burn including all activities and exercise. TDEE = BMR x Activity Factor.
How many calories should I eat to lose weight?
Create a calorie deficit of 500 calories below your TDEE for healthy weight loss (1 pound/week). This calculator subtracts 500 for weight loss goals and adds 500 for weight gain goals.
What are macros and why do they matter?
Macros are Protein, Carbs, and Fats. Protein builds muscle, Carbs provide energy, Fats support hormones. Aim for 0.7-1g protein per lb body weight for muscle building.
Is this calculator accurate?
Yes! We use the scientifically validated Mifflin-St Jeor equation considered the most accurate BMR formula. Results are typically accurate within ±10%.