Enter your details to calculate daily calories…
Uses **Mifflin-St Jeor** formula for BMR + **TDEE** with activity multiplier. Safe weight loss/gain: ±500 kcal/day. Based on NIH, WHO, and ACSM guidelines.
Use this Calorie Calculator to estimate how many calories your body needs each day. It helps you plan your diet according to your fitness goals—whether you want to lose weight, maintain your current weight, or build muscle. Just enter your age, gender, weight, height, and activity level. The calculator uses standard metabolic formulas to show your recommended daily calorie intake. Take control of your nutrition and health with this simple and reliable Calorie Calculator.
Want to lose fat, build muscle, or maintain weight without guesswork? A Calorie Calculator reveals your exact daily calorie needs using science-backed formulas like Mifflin-St Jeor, Harris-Benedict, and Katch-McArdle—factoring age, gender, weight, height, activity level, and body fat %. In 2025, with wearables like Apple Watch Ultra 3, Whoop 5.0, and AI nutrition apps tracking every step and bite, precision matters more than ever. Gcalculate.com delivers your BMR, TDEE, macros, and weight goal timeline in seconds.
A Calorie Calculator estimates:
Used by fitness apps (MyFitnessPal, Cronometer), coaches, and doctors, it’s the foundation of evidence-based nutrition.
Uses 3 proven formulas—auto-selects best based on inputs.
| Formula | Best For | Equation (Men) | Equation (Women) |
|---|---|---|---|
| Mifflin-St Jeor (Most Accurate) | General | BMR = 10×wt(kg) + 6.25×ht(cm) − 5×age + 5 | BMR = 10×wt(kg) + 6.25×ht(cm) − 5×age − 161 |
| Harris-Benedict | Classic | BMR = 88.362 + (13.397×wt) + (4.799×ht) − (5.677×age) | BMR = 447.593 + (9.247×wt) + (3.098×ht) − (4.330×age) |
| Katch-McArdle | Lean Body Mass Known | BMR = 370 + (21.6 × LBM in kg) | Same |
TDEE = BMR × Activity Multiplier
| Level | Description | Multiplier |
|---|---|---|
| Sedentary | Desk job, little exercise | ×1.2 |
| Lightly Active | 1–3 days/week light exercise | ×1.375 |
| Moderately Active | 3–5 days/week moderate | ×1.55 |
| Very Active | 6–7 days/week hard | ×1.725 |
| Extra Active | Athlete, physical job | ×1.9 |
| Goal | Calorie Change | Weekly Rate |
|---|---|---|
| Fat Loss | −500 to −750 | 0.5–0.75 lb |
| Aggressive Loss | −1,000 | 1–2 lb |
| Muscle Gain | +300 to +500 | 0.5–1 lb |
| Maintenance | TDEE | 0 lb |
| Goal | Protein | Carbs | Fat |
|---|---|---|---|
| Fat Loss | 1.0–1.2g/lb LBM | 40–50% | 20–30% |
| Muscle Gain | 0.8–1.0g/lb LBM | 50–60% | 20–30% |
| Maintenance | 0.8g/lb LBM | 45–55% | 25–35% |
Protein Priority: 1.6–2.2g/kg body weight (WHO 2025)
| Input | Value |
|---|---|
| Age | 30 |
| Gender | Male |
| Weight | 180 lbs (81.6 kg) |
| Height | 5’10” (178 cm) |
| Activity | Sedentary |
| Body Fat | 18% (estimated) |
BMR (Mifflin): 1,806 kcal TDEE: 1,806 × 1.2 = 2,167 kcal Fat Loss (−500): 1,667 kcal Macros:
| Input | Value |
|---|---|
| Age | 28 |
| Weight | 135 lbs (61.2 kg) |
| Height | 5’5″ (165 cm) |
| Activity | Moderately Active |
| Goal | Muscle Gain |
BMR: 1,398 kcal TDEE: 1,398 × 1.55 = 2,167 kcal Gain (+400): 2,567 kcal Macros (40/40/20):
✔ Prioritize whole foods (vegetables, lean proteins, whole grains) over processed foods.
✔ Stay hydrated—sometimes thirst is mistaken for hunger.
✔ Combine diet with exercise to preserve muscle and boost metabolism.
✔ Track progress weekly, not daily, to account for natural weight fluctuations.
✔ Avoid fad diets—sustainable weight loss comes from balanced, long-term habits.
| Food | Serving Size | Calories |
|---|---|---|
| Apple | 1 medium (4 oz) | 59 |
| Banana | 1 medium (6 oz) | 105 |
| Chicken Breast | 3 oz cooked | 140 |
| White Rice | 1 cup cooked | 206 |
| Avocado | ½ medium | 120 |
| Egg | 1 large | 78 |
(See full table in the original article for more foods.) Also check out: Pregnancy Calculator
Counting calories can be an effective weight management tool, but nutrition quality matters just as much as quantity. Focus on whole, unprocessed foods, stay active, and adjust your intake based on progress. For personalized advice, consult a dietitian or healthcare provider. A Calorie Calculator is your 2025 nutrition GPS—turning a 30-year-old, 180 lb male into 2,167 TDEE, 1,667 fat-loss calories, and 160g protein in seconds. On Gcalculate.com, get BMR, TDEE, macros, and AI-adjusted goals with wearable sync and cycle tracking. Stop guessing—track, adjust, win.
Enter age, gender, weight, height, activity → get BMR, TDEE, goal calories, macros using Mifflin-St Jeor.
Mifflin-St Jeor — within 10% for 90% of people. Katch-McArdle best if you know body fat.
3,500 kcal deficit → 500/day = 1 lb/week
No — overestimates by 15–30%. Use TDEE tracking instead.
Track weight + food for 2 weeks → average intake at stable weight = TDEE
Protein-first (1.6–2.2g/kg), then carbs/fat to preference. No one-size-fits-all.