Daily Calorie Calculator
Calculate daily calorie intake based on activity level and goal.
Your goal
Fill in your details to get your calorie target
Note: Calorie needs are estimates based on the Mifflin-St Jeor equation. Individual metabolism varies. Do not go below 1200 kcal/day without medical supervision.
Calculate exactly how many calories you need each day based on your body metrics, activity level, and weight goal. Get your TDEE, a calorie target, a suggested macro breakdown, and an estimated timeline to your goal weight — all in one tool.
Key Features
Five activity levels
From sedentary desk worker to twice-daily athlete — select the level that matches your lifestyle for an accurate TDEE.
Five goal presets
Choose from Lose Fast (−1000 kcal), Lose (−500 kcal), Maintain, Gain Muscle (+300 kcal), or Gain Fast (+500 kcal) with one click.
Macro breakdown
Your target calories are split into protein, carbs, and fat grams using a balanced 30/40/30 ratio.
Goal weight timeline
Enter a goal weight to see an estimated number of weeks to reach it based on your current calorie deficit or surplus.
How to Use
- 1Enter your biological sex, age, weight, height, and activity level.
- 2Choose your goal from the preset buttons.
- 3Your daily calorie target and macro breakdown appear instantly.
- 4Optionally enter a goal weight to see a timeline estimate.