Calorie Calculator
Daily calorie needs with Mifflin-St Jeor + macro breakdown.
ft
in
Daily Target
2,668
calories/day
BMR
1,721 cal
TDEE (maintenance)
2,668 cal
Macro Breakdown
Protein136g544 cal
Carbs365g1460 cal
Fat74g666 cal
Get Your Personalized Meal Plan
Sample meals hitting your calorie and macro targets.
Frequently Asked Questions
How many calories do I need per day?
Daily calorie needs depend on age, sex, height, weight, and activity level. The Mifflin-St Jeor equation is the most accurate method for most adults.
What is the Mifflin-St Jeor equation?
For men: BMR = 10×weight(kg) + 6.25×height(cm) − 5×age + 5. For women: BMR = 10×weight(kg) + 6.25×height(cm) − 5×age − 161. Multiply BMR by your activity factor to get TDEE.
How do I create a calorie deficit?
A 500 calorie/day deficit creates roughly 1 lb/week of fat loss. Never go below 1,200 cal/day (women) or 1,500 cal/day (men) without medical supervision.