How Many Calories Should I Eat?

Calculate your daily calorie and macro needs based on your body, activity level, and goals.

Gender

Age

Weight (kg)

Height (cm)

Activity Level

Goal

How This Calculator Works

This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate formula for estimating calorie needs. It calculates your Basal Metabolic Rate (BMR) and multiplies it by your activity level to get your Total Daily Energy Expenditure (TDEE).

Macro recommendations are based on 1.8g protein per kg of body weight, 1g fat per kg, and remaining calories from carbohydrates. Adjust these based on your specific needs and preferences.